For those of you who missed or had unexplained absences from the track session on Wednesday night here's what you have to do to catch up.

10 - 15 minutes warm up, drills and stretching

Main set:

Lads - 4 by 6 minutes at 80% effort with 90 second walking recovery in between.

Lassies (or those not brave enough to man up!) 5 by 3minutes at 80% effort with 90 second walking recovery in between.

Followed by 3 by 100 metre starting slow jog and building to a sprint finish.

Warm down and stretch.