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 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! […]

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: https://maps.app.goo.gl/CFasfoBxuxiCAsv4A?g_st=com.google.maps.preview.copy

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 or taper mode also do 4 x 300 meters at 5k pace with a 100 meter walking recovery between 300s Location: https://maps.app.goo.gl/CFasfoBxuxiCAsv4A?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 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 coffee after. We are meeting at 7 for the next few week until the time change happens on November 3rd. Spring ahead, fall back! Location: […]

10 x 200 meters at 5k pace with a moving 200 meter recovery + 4 x 100 meters at Fun Fast pace with full recoveries. Location: https://maps.app.goo.gl/JJAjxYDtJ8GUjfub9?g_st=com.google.maps.preview.copy

4 x 1200 meters at slightly slower than 10k pace with a 1 min recovery between intervals. Location: https://maps.app.goo.gl/o199njugyK2pkV349?g_st=com.google.maps.preview.copy

Most of the team will be doing the Eerie Erie! Come out and join us, and wear your best costume! https://erieoptimists.org/eerie-erie/    

12 x 400 m at 5k pace with de Descending recovery time: 1st recovery time: 90 seconds after that drop by 5 seconds every recovery period. 4 x 100 at Fun Fast Location: https://maps.app.goo.gl/p3GzJXzSh2i24Fwg7

5 – 7 x 800 m at 10k pace with 45 – 60 second recovery + 4 x 100 m at Fun Fast pace with full recoveries. This is an opportunity to work cadence and running form. Location: https://maps.app.goo.gl/p3GzJXzSh2i24Fwg7