Effort session led by Roger Bradley. 6 sets of (800m @ 5k race pace + 200m – faster), with 1 minute between efforts (off somebody in the middle of the group) and 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.
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.