Runners meet at Ashdown Leisure Centre and book in at the track-side hub*.

Warm up around the track and then do your drills routine or join in with the main group for a communal warm-up and drills phase before the session is announced.

All sessions are made flexible to accommodate the needs of new runners and experienced marathoners/track athletes alike.

Be aware that in some cases this means the recoveries may be longer than advertised, to help keep the group together**; more experienced runners will be invited to keep bespoke timings as their condition and ability develops (regardless of speed!).

Anyone at x-country this weekend that wishes to train are advised to do a maximum of 3x 1km reps at tempo pace with 400m walk recovery. (reps 1, 3 and 5)

Main Session

• 1 mile @ tempo effort, (3 mins recovery)
• 5x 1km @ threshold pace with 4 mins jog recovery

Marathon training

• 1 mile @ tempo effort, (3 mins recovery)
• 5x 1km @ threshold pace with 2 mins jog recovery (200m back to the start)

Runners will then do 1 mile @ target marathon pace

Middle Distance (Speed) Session

Runners will do the above, but miss out the middle of 5 reps:

• Set 1 = Reps 1 and 2
• Set 2 = Reps 4 and 5

* £2 track fee applies

** If you’re setting your GPS watch up for the session, it’s advisable to use ‘on button press’ for laps. Running around the track isn’t a ‘GPS watch’ friendly activity and will usually indicate you’ve run further than you have.