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 efforts at the same time as group 2. Start the 600m efforts once group 2 are over half way round their first lap of their 2nd/4th/6th 1000m. For a runner taking 5 mins for 1000m, this will give approx. 2:15 recoveries.