Open to all runners faster than 30 minutes for 5km. Mixed short interval session: repetitions of 2-6 minutes in duration, run at approximately 5K pace. Meeting point – https://what3words.com/known.value.danger Session: 10 min tempo (2 mins), 6×2 mins (90s), 1x High Ashes loop , Pace:Approximately 10 mile race pace for 10 min tempo and 3K-5K race pace for 2 min efforts. 10K race pace or faster for the High Ashes loop.