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:Advanced Group 1– sub 20 min 5K runners.
6 x 1000m (in 3:20 to 4:00) on a 5:30 cycle giving 1:30 to 2:10 / 200m jog recoveries.
Advanced Group 2 – 20-24 min 5K runners.
6 x 1000m (in 4:00 to 4:45) on a 6:15 cycle giving 1:30-2:15 / 200m jog recoveries.
Intermediates – 24-30 min 5K runners.
6 x 800m (in 3:50 to 5:00) on a 6:15 cycle giving 1:15-2:25 recovery.
Improvers – 30mins+ 5K runners
3 x (800m, 400m) on a 6:15 cycle
800m (in 3:45 to 4:30)
400m (in 2:30 to 3:00) starting on the 2nd lap of the intermediates’ 800m.