The Need for Speed!!!!

Well it's that time in the training plan when we add some 'speed', the purpose is to improve stamina and here's how the Washland women like to do it.
Step 1: Find your local running track - Shobnall
Step 2: Complete 2 laps as a warm up - 1/2 mile
Step 3: Run 2 laps in 4 minutes if you want a 4 hour marathon, or 5 mins for a 5hr, 3 mins for 3 hour etc...
Step 4: Run 1 lap in the opposite direction in 4 minutes.
Step 3 and 4 = 1 Yassou
Repeat step 3 and 4, so that you have done 2 yassou's,
Step 5 2 laps steady for cool down.

You may think, whats the point??? Not worth putting your kit on, however next week we do 3, and then the next week 4, etc.etc. building up to 10 Yassou's which equals about 8 miles with your warm up and cool down.
The bonus of running around Shobnall on a Tuesday night is that the Burton Rugby train in the centre pitch, so you have a nice view whilst running!