Open to all runners faster than 30 minutes for 5km. Track session. Meeting point – https://what3words.com/thick.lofts.runs Session: 4 x 800m, 4 x 400m, Pace:Group 1– sub 20 min 5K runners
800m in 2:30 to 3:05, 400m in 70 – 90s
4:30 cycle for 800s giving 1:25-2:00 recoveries, 2:50 min cycle for 400s giving 1:20-1:40 rec.
(19-20 mins 5K runners may choose group 2 if they would prefer longer recoveries).
Group 2 – 20-25 min 5K runners
800m in 3:05 to 3:50+, 400m in 85s – 1:45
5:15 cycle for 800s giving 1:25-2:10 recoveries, 3:05 cycle for 400s giving 1:20 – 1:40 rec.
(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
800m in 4.00+, 400m in 1:45+
2 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. 3:15+ cycle for 400s giving 1:30+ rec.