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, 4 mins recover; Then:
• 30 mins of fartlek with ‘randomly timed’ efforts lasting up to 2 mins, controlled by a whistle blown by the coach. Runners are to vary paces between:

— Jogging at easy effort

— Running at tempo (comfortably hard) effort

— Running at threshold (uncomfortably hard) effort

Marathon training

Runners gearing up towards their spring marathon will do an additional 1 mile @ target marathon pace after the main session.

Middle Distance (Speed) Session

Runners will do the same fartlek session as all other runners

* 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.