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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!).


Main Session

  • 1 mile tempo

Followed by a pyramid of effort on time, @threshold effort

  • 1 min (30s)
  • 2 mins (1min)
  • 3 mins (90s)
  • 4 mins (2 mins)
  • 5 mins (2 mins 30s)
  • 4 mins (2 mins)
  • 3 mins (90s)
  • 2 mins (1min)
  • 1 min

Marathon training

  • Follow the main session with an additional mile at target marathon pace.


Middle Distance (Speed) Session

4 x

  • 400m (300m/3 min jog recovery) @ 800m pace
  • 4 x 150m sprints (walk back recovery)



* A £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, skewing your pace and distance records.

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