Repeat the following cycle 4–6 times as a group:
- 4 minutes at tempo pace — comfortably hard, the effort you could sustain for an hour at a push. Breathing is laboured but controlled.
- 1 minute at hard effort — this is where you dig in. Not quite a sprint, but close to your 5K race pace. Push through it.
- 2 minutes easy recovery jog — shake it out, regroup, and get ready to go again.
Suitable for all abilities.
Bookings can be cancelled until 19:15 on 06/08/2026.
