Effort session led by Roger Bradley. 4 * 400m, 4 * 200m (increased pace), 4 * 400m, 4 * 200m (increased pace), with 1 minute recovery (off somebody in the middle of the group) between all 16 efforts. Multiple mixed ability groups.
Effort session led by Roger Bradley. 4 sets of 500m + 300m, with 1½ minutes between efforts (off middle of group) and 4 minutes between sets. Multiple mixed ability groups.
Effort session led by Roger Bradley. 8 * 300m with 3 minutes recovery off the lead runner. Multiple mixed ability groups.
Effort session led by Roger Bradley. 4 * 500m + 4 * 400m + 4 * 300m + 4 * 200m, with 1 minute recovery (off somebody in the middle of the group) for all efforts and 4 minutes between sets. Multiple mixed ability groups.
Effort session led by Roger Bradley. 6 sets of 300m (fast) + 200m (faster) off 1 minute (off middle of group), with 3 minutes between sets. Multiple mixed ability groups.
Effort session led by Roger Bradley. 4 * 400m, 4 * 200m (increased pace), 4 * 400m, 4 * 200m (increased pace), with 1 minute recovery (off somebody in the middle of the group) between all 16 efforts. Multiple mixed ability groups.