ABBA Relay

This is a hard session that I heard of at the session with Stephen Pearson.

Using a track or a made up loop, divide the runners into evenly matched pairs.  Runner A starts and runs a lap steadily, on completing the lap runner B joins in and they race a lap.  A drops out and B runs steady for a lap.  B stops, A runs steady for a lap, then races B for a lap, and so on.

So A, AB, B, A, AB, B, A, AB …

An alternative is to do A, AB, B, BA, A, AB, B, AB, A, AB, B …

In this case they are running 3 laps without a break and racing two of these.  I haven’t tried this, but suspect it might be much harder.