Club led run. Meet at Jansel Sq car park, Bedgrove (HP21 7ES) at 7pm or you can meet us on the path west of Spindle Green Park (wooden owl end) at 7.10pm, already warmed up.

The run is intervals based (sections of running with rests between) and will be flat on tarmac paths.

Warm up - 10 mins easy

5 x 3 mins @ 10k pace or slightly slower than Threshold pace*  if race week (90s rec)

6 x 90s @ 5k pace or Threshold pace*  if race week (75s rec)

* 1 hour race pace

Cool down - 10 mins easy

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.