Intervals

Grit Bin figure 8

Running in a group of 3, each runner is either A, B, or C. Two runners complete the first half the loop, and then one runner swaps with the other to complete the second half of the loop, rinse and repeat. The result is that each runner gets a short break whilst the other two complete half the loop.

Speedwell hill reps

Starting at the bottom of Speedwell, running up-hill with effort counting to a set number of lamp posts, before a recovery jog back to the bottom, then turning round and going back further up. Rinse and repeat until you've been all the way to the top a couple of times.

Metal gate reps

Pair up, and one person stand each side of the metal gate. One person runs with effort clockwise, the other anti-clockwise. When the pair meet, slow the pace for a recovery jog continuing in the same direction completing the loop. Stop at the gate, and after a brief pause, start again.

Big Willy reps

The Strava segment is called "The Big Willy". Start at the grit bin and run anti-clockwise with effort in a loop. 

1 mile loop

Starting over the road from the White Horse, a clockwise loop of the leisure centre and school. At the end of the loop, either carry on running, or pause for a few moments before starting again. You can mix warmup/recovery loops with fast-paced efforts. This also counts as a 1 mile distance in the Standards.

Six Acres reps

Starting at the bottom of Six Acres, run with effort roughly 300 metres to the other end of Six Acres. Recovery loop back to the start via Coronation Ave and Jubilee Road. Repeat.

Geveze reps

Similar to metal gate reps. Pair up, and one person runs with effort clockwise, the other anti-clockwise. When the pair meet, slow the pace for a recovery jog continuing in the same direction completing the loop. After a brief pause, start again.