Open to all runners faster than 30 minutes for 5km. Meeting point – https://what3words.com/thick.lofts.run. Session: 5 x 1200m, Pace:Group 1– sub 20 min 5K runners
3:45 to 4:40 for 1200m.
6:20 cycle giving 1:40-2:35 recoveries.
(19-20 mins 5K runners may choose group 2 if they would prefer longer recoveries).
Group 2 – 20-25 min 5K runners.
4:40 to 5:50 for 1200m.
7:10 cycle giving 1:10-2:20 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
6.00+ for 1200m.
1200m, 800m, 1200m, 800m, 1200m on the same cycle as group 2. Start the 1200m efforts at the same time as group 2. Start the 800m efforts once group 2 have completed half a lap of their 2nd/4th rep.