5 x 1000m at 10k pace with 100, 200, 300, 400,  kick-ins at 5k pace with 90 – 120 second recoveries. Location:https://maps.app.goo.gl/cGuLMvcZ2wvmVMo67

Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]

12 x 400s at 5k pace with a 45 – 60 second recovery + 4 x 100 Fun Fast (mile pace) with full recovery Location: https://maps.app.goo.gl/cmfYN5a1RhjQqxrH8?g_st=com.google.maps.preview.copy

1000, 200 x 5 sets total work volume = 6k 1Ks at 10k pace 200s at mile pace 1 minute recovery after 1Ks 2 – 3 minute recovery after 200s Location: https://maps.app.goo.gl/cmfYN5a1RhjQqxrH8?g_st=com.google.maps.preview.copy

Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]

200, 400, 200 x 3 – 5 sets + 5 x 100 meters 200s at Mile pace with a 200 m easy walk recovery 400s at 5k pace with a 90 second recovery 100s at Mile pace with a full recovery between 100s If you are doing the BTT on Saturday, only do 3 sets […]

3 x 5 x 1k at 5k – 10k pace with a 90 – 120 second recovery + 4 x 100 m at Mile Pace with full recovery Location: https://maps.app.goo.gl/YqGeGqbAW2ewLbio7?g_st=com.google.maps.preview.copy

Several team members will be competing in the Brighton Turkey Trot! Come out and join us! Registration link: https://www.brightonco.gov/398/Turkey-Trot-5k-RunWalk-Race  

Option 1: 15 – 20 x 200 meters at slightly faster 5k pace with a 45 to 60 second stationary recovery between 200s Option 2: 10 – 15 x 200 meters a slightly faster than mile pace with a 60 – 75 second recovery between 200s Location: https://maps.app.goo.gl/oCECB2q4p5vWc4h78

4 – 5 x 1200 at 1st 400 at 10k pace + 10 sec, 2nd 400 at 10k pace and 400 at 5k with 90 – 120 sec recovery between 1200s Location: https://maps.app.goo.gl/cab28p25oxwhUHUJ8

Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]

300/100 kick-ins (no stopping, continuous running) x 10 – 12 intervals 300s at current 5k pace 100s at a slightly faster-than-mile pace 90 – 120 second recoveries between 400s Location: https://maps.app.goo.gl/2pscanxLBhTdHBYM7