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
• 8x 600m (@ target 5k PB pace)
• 1 mile Threshold

Marathon training

• Marathoners will typically be tapering in this period. Chat to the coaches if you have key sessions remaining, otherwise the session will be as per the main group, probably with reduced volume.

Middle Distance (Speed) Session

3x

• 250m @ 800m pace (30 secs/50m recovery; 5 minutes between sets)

4x

• 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.