A social run with intervals. Run over a route of up to 10k with 1 min, 2 min, 3 min, 2 min, 1 min speed intervals.
Session Details
Splitting off into equal(ish) ability groups you'll need one person with a route of up to 10k (depending on group speed/ability) in mind and someone with a watch to keep track of time.
Heading out start off gradually warming up for at least 10 minutes. You then go into a pyramid starting with a 1 minute effort (10kish pace) followed by 1 minute walk/jog recovery then 2 min effort, 1 min recovery, 3 min effort, 1 min recovery, 2 min effort, 1 min recovery and repeat the cycle over the whole run. So 12321 with 1 minute walk/jog recovery.
Finally cool down for around 10 minutes, a slow loop of the Trading Estate at then end is an option. Don't forget to stretch.
What to look out for - Watch out for cars, pedestrians and street furniture. If you see a hazard shout it out, remember not everyone is familiar with the route. If you're approaching a hazard wait to start your next effort until all is clear.
Not sure where to find us? Take a look at somerac.clubpal.app/find-us
