15 – 20 x 200 meters at Mile Pace with an easy walking 200 meter recovery. Location: https://maps.app.goo.gl/9ePcA95M6Mfqvo9x9?g_st=com.google.maps.preview.copy

4 – 5 x 1200 meters at 10k pace with a 60 second recovery between intervals. Location: https://maps.app.goo.gl/ueJ6pC3Zk526Mzmu5?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 […]

5 – 7 x 800 meters at slightly faster than 10k pace with 60 – 75 second recovery between 800s Location: https://maps.app.goo.gl/XvH4fVSrMAPzGHNh8?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 […]

800/200 (1000 meters) : 800s at 10k with the last 200 meters at 5k pace. 2 min recovery between 1000s Location: https://maps.app.goo.gl/WvgJfwfi7iYH6i7S8?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 […]

4 – 12 x 400m at 5k pace or 10k pace or 1/2 marathon pace with a 90 second to 2 minute recovery. Choose what works best for you. Location: […]

5 or 10 minutes out and 5 or 10 mins back at 10k pace to marathon pace. You choose what works best for you. If you are not in recovery […]

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 […]

8-10 reps of 600/200 (800 m) 600m at 10k pace with 200 meters at 5k pace. 90 – 120 second recovery between intervals Location: https://maps.app.goo.gl/93qQXt2W4swex7N89?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 […]