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Evening everyone, forms for this week are now up. Please make sure your name is down if you’re coming along to the sessions. Thursday groups are filling up, so the earlier you can let us know you’re coming for that, the better prepared we can be to arrange leaders for your group.

Tuesday’s interval session is 16 * (90 seconds / 60 seconds), to be done somewhere between 5 and 10K pace for most – and aiming to be at a consistent pace for every rep.

Thursday’s route is R1. This is just over 7 miles, but there is a shortcut at 5 miles. Remember that as well as these shortcuts being an option to call it a day early in your regular group, they also serve as an opportunity to have a go at stepping up a group and pulling the plug early if you need to.

Have a good weekend, see you in the week.

Afternoon all, forms for next week are now up! Please put your name down if you’re coming to any of the sessions.

Tuesday’s session will be:
8 * (2 min / 1 min), efforts at roughly 5K pace.

Those who have raced should, as always, be cautious, and make this a more relaxed affair.

Thursday’s route is R13R (R13 in reverse). This is on the website as usual, but in summary it’s about 7.3 miles and there is a shortcut about half way through.

Good luck to those racing tomorrow, see you in the week!

Evening all, forms for the coming week are now up! Please remember to put your name down if you’re coming along.

Tuesday’s session is:

20 x (1 min / 1 min) @ ~5K pace.

Thursday’s route is R10R (Hare and Hounds route in reverse). Details on the website.

Have a good rest of weekend, see you in the week!

Hi all, forms for this week are now up. Please put your name down if you’re coming and equally important, please take your name off if you’re not able to make it (particularly for Thursday sessions!!!)

Tuesday will be a mixed fartlek:
5 * 4 min, 1 min recoveries
6 * 1 min, 1 min recoveries

Most will probably want to do the 4 min reps just shy of 5K race pace and then the 1 min reps at 1K pace or harder.

Thursday’s route is R8R (R8 in reverse). This can be found on the website and as a reminder, if you move your finger (from phone) or mouse (from computer) over the elevation plot below the route, it will show you the direction of travel. So in this case, right to left to reverse the route.

Well done to those who raced today!

See you in the week.

Hi all, forms for next week are now up. Please remember to put your name down if you’re coming along, particularly for Thursday – we are busting at the seams with these groups and need to know who will be there so that we can ensure proper cover.

Tuesday’s session will be:
3 * (3 min / 1 min)
4 * (2 min / 1 min)
5 * (1 min / 1 min)
6 * (30 secs / 30 secs)

Roughly 10K pace or just quicker working down to 1K pace at the end.

Thursday’s route is R3 in reverse