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 effort

5x

• 1 min @ tempo effort
• 1 min @ threshold effort
• 30s max effort
• 2 mins jog recovery

• 1 mile @ tempo effort

Marathon training

• Marathoners will do the main session, though the mile rep at the end will be at target marathon pace.

Middle Distance (Speed) Session

4x

• 200m @ 400m pace (300m/3min jog recovery)

4x

• 150m (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.