Departing EDAC Clubhouse at 7:15pm sharp:

11 August      1 mile – 2 mile – 1 mile (Tempo pace)

18 August      Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort)

25 August      10min@10k pace + 15 min@5k pace

1 Sept            6 X 1km with 2 minute recovery

8 Sept            8 X 800m with 90 second recovery

15 Sept          5K Time Trial

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.