Marathoners: 8 x 1k at 10k pace + 10 to 15 seconds with a 60-second recovery (Come early or stay late…get it done!) between K’s Others: 5 x 1k at 10k pace with 90 – 2 minute recovery between Ks Location: https://maps.app.goo.gl/4acU7e33kjKYuHjQ6

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! […]

10 – 12 x 400 meters at 5k pace on the uphill and Mile pace on the downhill with a 90 – 120 second recovery between each interval. Location: https://maps.app.goo.gl/1p4xykCP9umb8tAh8?g_st=com.google.maps.preview.copy

Marathoners: 5 – 6 x 1 mile at 10k pace + 10 – 15 seconds with a 60 second recovery between intervals Others: 3 – 4 x 1 mile at 10k pace with 60 – 90 second recovery between intervals Location: https://maps.app.goo.gl/qkCbJoaZfVJHh4zF9?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! […]

8-10(200m at Mile Pace, 200m Easy Jog Recovery, 200m at Mile Pace)with a 2 minute recovery after each set Location: https://maps.app.goo.gl/kXTq41wVnGmfLv7w6?g_st=com.google.maps.preview.copy

Marathoners: 15 minutes out 15 minutes back  from the corner of Cheesman & Kattell up to the gas station at marathon pace from the gas station until you get back to the gas station at 10k pace + 10 – 15 seconds. From the gas station back to the finish at 10k pace Other runners: […]

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.     Location: https://maps.app.goo.gl/CztjTR8ucC6aES7u8?g_st=com.google.maps.preview.copy

8 x short up and over hill repeats +  4 x .25 mi at 3k pace with 2 min recovery between intervals Location: https://maps.app.goo.gl/WMLCDcoiFKNVGBRLA?g_st=com.google.maps.preview.copy

Marathoners: 7 – 9 x 1k at 10k + 10 – 15 sec with 45 second recovery Others: 5 x 1k at slightly faster than 10k pace with a 90 second between intervals Location: https://maps.app.goo.gl/WMLCDcoiFKNVGBRLA?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! […]

12 – 14 x .25 mi (uphills at 5k pace and Downhills at mile pace) recoveries between 90 and 120 seconds. Location: https://maps.app.goo.gl/TM6sb3My2XQ1X2Uj8?g_st=com.google.maps.preview.copy