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: 8 mins tempo (2mins), 8x3mins (90s), 2x 40 sec hill sprints, Pace:Approximately 10 mile race pace for 8 min tempo and 5K race pace for 3 min efforts. All out effort for the sprints.