Open to all runners faster than 30 minutes for 5km. Track session. Meeting point – https://what3words.com/thick.lofts.runs Session: 2 x (1200m, 1000m, 800m), Pace:Advanced Group 1– sub 20 min 5K runners1200m (in 3:45 to 4:40) on a 6:30 cycle giving 1:50-2:45 recoveries.
1000m (in 3:20 to 4:00) on a 5:30 cycle giving 1:30 to 2:10s recoveries.
800m (in 2:30 to 3:05) on a 4:30 cycle giving 1:25-2:00 recoveries.
Repeat.
Advanced Group 2 – 20-24 min 5K runners.
1200m (in 4:40 to 5:50) on a 7:20 cycle giving 1:20-2:30 recoveries.
1000m (in 4:00 to 4:45) on a 6:20 cycle giving 1:35-2:20s recoveries.
800m (in 3:00 to 3:50) on a 5:20 cycle giving 1:30-2:20 recoveries.
Repeat.
Intermediates – 24-30 min 5K runners
2 x (1200m, 800m, 400m)
1200m (in 6.00 – 7:15), start with advanced group, followed by approx. 1:30-2:45 recovery.
800m (in 3:50 – 5:00), start after advanced group 2 have done 1 lap of their 1000m, followed by approx 1:20-2:30 recovery.
400m (in 1:50 – 2:20), start after advanced group 2 have done 1 lap of their 800m, followed by approx 1:30 – 2:00 mins recovery.
Repeat
Improvers – 30mins+ 5K runners
2 x (800m, 800m, 400m) or 2 x (800m, 400m, 400m) starting each effort with the intermediates. Choose option 1 if not far behind intermediates, choose option 2, if further behind and more recovery needed.