My wife has gone to see her friend in Essex for her birthday. I get back from work and know that she will not be back for an hour or so. I don my running kit and go and run the hill just outside my front door up to the church.
I do a 5 minute warm up and then get into it. I have my favourite podcast on. I do a 5 minute warm down and back to make the most of my free time before the tired kid return and I have to carry them to bed.
1:30 Hill repeats for 30 mins with jog down recovery. Also 5 min jog warm-up and cool-down .
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