Join us for 30 or 60 minutes. We will warm up for 10mins @ 5:15k pace before doing some intervals with some well timed recovery. We will adjust the pace of the recovery to keep the majority of the group together.

10 mins @ 5:15k
5 mins @ 5:10
5 mins @ 5min pace
2 mins easy @ 5:15
5 mins@ 4:30
5 mins @ 4:45
2 mins @ 5:20
5 mins @ 4:30
2 mins @ 5:20
8 mins @ 4:30
2 mins @ 5:20
5 mins @ 4:40
4 mins cool down @ 5:25

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