Effort

10 mins warm up. Effort session led by Roger Bradley. 3 sets of 3 * 400m, with 1 minute between efforts (off someone in the middle of the group) and 4 minutes between sets. Multiple mixed ability groups.

10 mins warm up. Effort session led by Roger Bradley. 5 * 600m, off 3 minutes (off somebody in the middle of the group), 5 * 200m, off 90s (off somebody in the middle of the group), with 6 minutes recovery between sets. Multiple mixed ability groups.

10 mins warm up. Effort session led by Roger Bradley. Race drills and pace drills. A session to help you with pace judgement over different distances. Plus a "special" session for those coming back from injury or time out. Multiple mixed ability groups.

10 mins warm up. Effort session led by Roger Bradley. Partner running - alternating timed efforts 3x 6mins Plus a "special" session for those coming back from injury or time out. Multiple mixed ability groups.