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, (3 mins recovery)
• 2 sets of:

— 400m @ threshold effort (90 sec recovery)

— 800m @ threshold effort (2 mins recovery)

— 1km @ threshold effort (3 mins recovery)

Marathon training

Runners gearing up towards their spring marathon will do a further 1 mile @ tempo pace after the main session.

Middle Distance (Speed) Session

Runners will do the same session (less the additional mile) but will take a full recovery between reps and do them at 1500m pace.

* £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.