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Meet at Lockyers Middle School then warm up on the way to specific locations for the sessions.

Most runners can expect to do the whole session, although those who are tapering, building up or otherwise don’t want to do the full session can agree which bits to miss out with the coaches.

Main Intervals Session – Corfe Hills Loop

  • 8 x 750m at threshold, with ascents at effort, with 90 sec recoveries
Middle distance runners:

Same structure as main group, but 6 reps.

Marathon Training Group – Phellips Road

  • 10 mins (2 mins jog recovery)
  • 8 x 2 mins (1 min jog recovery between each, 2 mins before final rep)