Lou is away but the grass session is still happening. Please bring a watch so that you can time your own efforts and recoveries. The non-marathon session is done on time so that it works however big the grass circuit is.
If someone could get hold of a whistle or something it would help, but you'll need to coordinate with David Vosser and Pete Spellman (and poss Michaela's/John O'Shea's group) if they're using whistles on the track, too. I know I can leave it to you all to work out a way of signalling the time, but if you all have a watch it should be much easier. Start and finish your efforts together, from the same place.
Two sets of (2 mins, 3 mins, 5 mins, 3 mins, 2 mins). 60 sec static recoveries. 3 mins between sets.
Pace: The shorter the effort the faster the pace. Aim to make your 5 min efforts 10k pace.
6 or 7 x 1k at marathon pace or just above. 3 mins jog recoveries.
Enjoy it! You can be safe in the knowledge that I'm giving my legs a hard time out here in Lanzarote.