3 sets of (400, 800, 400): 400s at 5k pace and a 2 minute recovery, 800s at 10k pace and a 1 minute recovery and a 1 lap easy jog between sets Location: https://maps.app.goo.gl/zTZzWm7wiQUtgTjt6?g_st=ic

4 – 5 sets of 1000m at 10k pace with a 1 minute recovery, 200m at Mile pace with a 2 minute recovery Location: https://maps.app.goo.gl/zTZzWm7wiQUtgTjt6?g_st=ic

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 mornings getting warmer, we will start meeting earlier to beat the heat. McKay Lake for the Saturday social run. This is […]

4 – 12 x 400 meters at 5k pace with  a 60 – 90 second recovery between 400s Location: https://maps.app.goo.gl/9UDs5j7PoprHFU8i7?g_st=com.google.maps.preview.copy

2 – 5 x 800/200 (1k total ): 800 m at 10k with the last 200 meters at 5k pace, with a 1 min recovery between Ks. Location: https://maps.app.goo.gl/DdS8SP6GpzLYdCNi7?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 mornings getting warmer, we will start meeting earlier to beat the heat. Cristos Coffee shop for those of you not heading […]

600 m at 5k pace with a 1 min recovery +200 m at mile pace with 2 – 3 min recovery x 4 – 6 sets Location: https://maps.app.goo.gl/6oHSWHVP6freNGM9A?g_st=ic

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 mornings getting warmer, we will start meeting earlier to beat the heat. Location: https://maps.app.goo.gl/Ej5TTtcQMcrkAL5F7?g_st=ic

10 mins out, 10 mins back: 1st 5 mins at marathon pace, 2nd 5 mins at 1/2 marathon pace, 3rd 5 mins a 10k pace and last 5 mins at 5k pace + 4 – 6 x 100 meters at Fun Fast pace … roughly mile pace. Location: https://maps.app.goo.gl/rxUSHVvJApsjgBA76

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. This trail is very runnable with virtually no elevation gain. Hope to see you there! Location: https://maps.app.goo.gl/6t5Q4dj1STiNTKXr7

10 – 12 x 300/100 (400) at 5k/Mile pace with a 60 – 90 second recovery + 4 – 6 x 100m at run Fun Fast (not all out speed) Location: https://maps.app.goo.gl/o49PPMACK2s6xQVZ9?g_st=ic

2.5 miles (uphill) at 10k effort with 3 – 5 min recovery + 4 – 6 x 200m (uphill) at a hard sustainable pace with an easy jog back to the start. Location: https://maps.app.goo.gl/T9G1JqwbDbDAtNBn8?g_st=ic