Open to all runners faster than 30 minutes for 5km. Long interval session: repetitions of 6-10 minutes in duration, run at 10K-10 mile pace. Meeting point – https://what3words.com/safely.bottle.powers Session: 3, 5, 7, 5, 3 mins with 90s recovery., Pace:Approximately 5K – 10K race pace depending on length of effort.