Club led run. Meet in the car park outside Kingsbrook View Primary Academy (HP22 7EE) at 7pm. The run is intervals based (sections of running with rests between) and will be on flat tarmac. 10 min warm up Option 1 3 x 15 mins made up of 6 mins threshold pace (1hr race pace) / 3 mins easier pace / 6 mins threshold pace with 3 mins recovery Option 2 12 - 16 x 400m @ 10km -> 5km pace with 60s - 90s recovery 10 min cool down In our interval workouts we use out n backs or small loops. This lets people run at their own pace, while still keeping everyone close together and creates an inclusive atmosphere of everyone working as one group. For members and guests to try a few runs with us before deciding if you want to join. Please see https://www.bearbrookrunningclub.co.uk/ for more info about the club.