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Intermediates Group - 24-30 minutes for 5km

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January 2024

Hill Session

23 January 2024 @ 18:30
Carr Manor Road, Carr Manor Road
Leeds, LS17 5DJ United Kingdom

Open to all runners faster than 30 minutes for 5km. Hill session. Meeting point - https://what3words.com/assume.star.having Session: 4 x 30s hills, 6 min tempo (top loop), 4 x 30s hills, 6 min tempo (top loop), 4 x 30s hills., Pace:10 mile - HM race pace for 6 min efforts.

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Interval Session (Pyramid)

30 January 2024 @ 18:30
Leo’s Rugby Club, Crag Lane
Leeds, LS17 5PR United Kingdom

Open to all runners faster than 30 minutes for 5km. Mixed short interval session: repetitions of 2-6 minutes in duration, run at approximately 5K pace. Meeting point - https://what3words.com/composers.tribes.clips There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger), so if you go straight to High Ash Drive, please ensure you have done a warm up first. Session: Pyramid (2, 3, 4, 5, 4, 3, 2 mins) (90s rec), Pace:Approximately 5K race pace.

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February 2024

Interval Session (Long reps)

6 February 2024 @ 18:30
Leo’s Rugby Club, Crag Lane
Leeds, LS17 5PR United Kingdom

Open to all runners faster than 30 minutes for 5km. Mixed short interval session: repetitions of 2-6 minutes in duration, run at approximately 5K pace. Meeting point - https://what3words.com/composers.tribes.clips There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger), so if you go straight to High Ash Drive, please ensure you have done a warm up first. Session: 3 x 10 mins (2½ mins rec), Pace:Approximately 10K - 10 mile race pace.

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Track Session

13 February 2024 @ 19:15

Open to all runners faster than 30 minutes for 5km. Track session. Meeting point - https://what3words.com/thick.lofts.runs 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…

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Interval Session (Short reps)

20 February 2024 @ 18:30
Leo’s Rugby Club, Crag Lane
Leeds, LS17 5PR United Kingdom

Open to all runners faster than 30 minutes for 5km. Mixed short interval session: repetitions of 2-6 minutes in duration, run at approximately 5K pace. Meeting point - https://what3words.com/composers.tribes.clips There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger), so if you go straight to High Ash Drive, please ensure you have done a warm up first. Session: 4 x 4 mins (90s rec), 4 x 2 mins (60s rec), Pace:Approxmately 5K race pace.

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Hill Session

27 February 2024 @ 18:30
Carr Manor Road, Carr Manor Road
Leeds, LS17 5DJ United Kingdom

Open to all runners faster than 30 minutes for 5km. Hill session. Meeting point - https://what3words.com/assume.star.having Session: 2 x 15 mins of Kenyan Hills, Pace:

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March 2024

Interval Session (Long reps)

5 March 2024 @ 18:30
Leo’s Rugby Club, Crag Lane
Leeds, LS17 5PR United Kingdom

Open to all runners faster than 30 minutes for 5km. Mixed short interval session: repetitions of 2-6 minutes in duration, run at approximately 5K pace. Meeting point - https://what3words.com/composers.tribes.clips There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger), so if you go straight to High Ash Drive, please ensure you have done a warm up first. Session: 5 x 6 mins (2 mins rec), Pace:Approximately 10K race pace.

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Track Session

12 March 2024 @ 19:15

Open to all runners faster than 30 minutes for 5km. Track session. Meeting point - https://what3words.com/thick.lofts.runs Session: 6 x 1000m, Pace:Group 1– sub 20 min 5K runners. 3:20 to 4:00 for 1000m 5:30 cycle giving 1:30 to 2:10s recoveries. Group 2 – 20-25 min 5K runners. 4:00 to 4:45 for 1000m 6:15 cycle giving 1:30-2:15s recoveries. Group 3 – 25-30 min 5K runners. 4:55-6:00+ for 1000m 3 x (1000m, 600m) on the same cycle as group 2. Start the 1000m…

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Interval Session (Short reps)

19 March 2024 @ 18:30
Leo’s Rugby Club, Crag Lane
Leeds, LS17 5PR United Kingdom

Open to all runners faster than 30 minutes for 5km. Mixed short interval session: repetitions of 2-6 minutes in duration, run at approximately 5K pace. Meeting point - https://what3words.com/composers.tribes.clips There will be a 2 mile warm up to High Ash Drive (https://what3words.com/known.value.danger), so if you go straight to High Ash Drive, please ensure you have done a warm up first. Session: 3 x 6 mins (2 mins rec), 3 x 3 mins (90s rec), Pace:Approximately 5K pace. 6 min reps…

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Hill Session

26 March 2024 @ 18:30
Carr Manor Road, Carr Manor Road
Leeds, LS17 5DJ United Kingdom

Open to all runners faster than 30 minutes for 5km. Hill session. Meeting point - https://what3words.com/assume.star.having Session: 4 x 30s hills, 6 min tempo (top loop), 4 x 30s hills, 6 min tempo (top loop), 4 x 30s hills., Pace:10 mile - HM race pace for 6 min efforts.

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