Open to all runners faster than 30 minutes for 5km.

Meeting point – https://what3words.com/thick.lofts.run.

Session: 8 x 800m

Pace:

Group 1– sub 20 min 5K runners

2:30 to 3:05 for 800m.
4:30 cycle giving 1:25-2:00 recoveries.
(19-20 mins 5K runners may choose group 2 if they would prefer longer recoveries).

Group 2 – 20-25 min 5K runners
3:05 to 3:50+ for 800m.
5:15 cycle giving 1:25-2:10 recoveries.
(20-21min 5K runners doing 3:05 to 3:15 for 800m may opt for group 1 if they would prefer a shorter recovery.)

Group 3 – 25-30 min 5K runners
4.00+ for 800m.
4 x (800m, 400m) on the same cycle as group 2. Start the 800m efforts at the same time as group 2. Start the 400m efforts once group 2 are over half way round their first lap of their 2nd/4th/6th 800m. For a runner taking 4 mins for 800m, this will give approx. 2:15 recoveries.