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

3 x 15 mins alternating 3 mins quicker / 3 mins slower than threshold pace (1 hour race pace) with 3 mins recovery
or 1 x 15 mins (3 mins), 3 x 4 mins (2 mins), 6 x 1 mins (1 min) aiming to run quicker as the reps get shorter

Cool down - 10 mins easy

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.