4 mins hard uphill, 4 mins jog down recovery 3 mins hard uphill, 3 mins jog down recovery 2 mins hard uphill.....you get the gist!

Dirtbags! Grant Flagler has kindly agreed to lead the run tomorrow! The

Dirtbags! Liz will be leading things tomorrow. See below from Liz! “Let&

Dirtbags! There was a lot of beer left over from the Park2Pints

Dirtbags! This weekend it's the second annual Park2Pints 5km and

Dirtbags! Track is back! Tomorrow - it's time to run

Dirtbags! Tomorrow Hoka are joining us to demo the new Hoka Mafate

2 x 5 mins (2R) 2 x 4 mins (2R) 2 x 3 mins (2R) 2 x 2 mins (2R) To finish we'll do 4 x 10 sec hill sprints

OK Dirtbags, well with Park to Pints on the horizon, it'

5 x 45s 1,2,3,2,1 min pyramid 5 x 10s sprints

Warm up 2 x 4 mins tempo (1 min rest) Track - 3 laps, 2 laps, 1 lap ( 1 min recoveries) Repeat x 3 sets