on road maybe some canal tow path  session - Flat.  For gear 2 and above.  this is a nice gear 2 social loop , i challenge you if you can run 5 miles come and give 7 a go ,the whole group is so supportive , i promise nobody left behind and we finish with nice cuppa tea /coffee   Approximately 7 miles. With leader Andrew Lee.

Runners from higher gears are welcome to join in with lower gear sessions, but be aware you may end up running more slowly than usual, looping back or waiting, which is how we, as a club, operate for inclusivity.