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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


  • 400m @ tempo effort
  • 200m Jog Recovery
  • 200m sprint
  • 2mins static recovery

High Volume Athletes

  • Athletes conditioned to higher volumes of training may expect to do a maximum of 10 sets of the above but will need to turn up early to get the track time.


Middle Distance (Speed) Session


  • 600m @ 800m pace
  • 200m jog recovery
  • 200m; @ 800m pace – with 10 minutes between sets


  • 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.

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