Open to all runners faster than 30 minutes for 5km. Track session. Meeting point – https://what3words.com/thick.lofts.runs Session: 10 x 600m , Pace:Advanced Group 1 – sub 20 min 5K runners10 x 600m (in 2:00 to 2:30) on a 3:30 cycle giving 60s-90s /200m recovery jog.
Extend cycle when necessary to allow all runners to get to start.
Advanced Group 2 – 20-24 min 5K runners
10 x 600m (in 2:30 to 3:00) on a 4:00 cycle giving 60-90s / 200m recovery jog.
Extend cycle when necessary to allow all runners to get to the start.
Intermediates – 24-30 min 5K runners
10 x 400m (in 1:50 to 2:20+) on a 4:00 cycle giving 1:40 to 2:10 recoveries.
Improvers – 30 mins+ 5K runners
2 x 4 x 400m (in 2:30 to 3:00) on a 4:00 cycle giving 60-90s recoveries. 4 mins (one cycle) rest between sets.