Short warm up - straight to the Goodwood start.

Longer Warm up - Esplanade, Audubon, Seven Oaks loop.

Ladder workout of 880/660/440/220/110. Recovery after 880 is another whole loop.

Then finish the loop for recovery on 660/440/220/110

**Shorten workout with fewer intervals.

Cool down the same way you came.

I’ll be at Goodwood Park with the 4:45 group. So start the warm up at 5:35 or when everyone gets there.