We always meet at the Guesthouse East, 13 Hartington Place, Eastbourne for a 730pm start

The emphasis on this block  is for those who are marathon training. But you will all benefit from these sessions. If you’re not marathon training you might run faster than 5k pace on the shorter reps

Walk-runners are welcome to these sessions – see your option

Wednesday 3rd February 2010

Where? Seafront

5 x 6 mins with 1 min recovery (3 mins out and 3 mins back – lead runner in each group will turn after 3 mins)

Walk-run: 30 mins in total – break up your walk running to your level, for example, 1 min walk – 4 min run x 5

Wednesday 10th February 2010

Where? Seafront

As: 5 x 800s in pairs (ie 10 800s) 800 at tempo* pace, 800 at 10k pace*, 90 seconds between pairs

Bs: 6-8 x 800s with 90 sec recovery (finish when A’s have completed 10 x 800)

Walk-run: Aim to cover 6 x 800 – or 3 miles

Wednesday 17th February

Where? Seafront

1 mile jog warm up – 15 x 1 min fast/slow (to the whistle – faster runners will run to the back of the slowest runner in recovery) – 1 mile warm down

Walk-run: Power walk 10 minutes – Walk run 15 x 1 min run, 1 min walk – power walk cool down 10 mins

Wednesday 24th February

Where? Seafront

As: 1 mile tempo* pace, 90 second recovery; 2 x 800 at 5k pace*; 1 mile tempo* pace; 2 x 800 at 5k pace* with 1 min recovery

Bs: 1 mile tempo pace, 1 x 800 at 5k pace*, 1 mile pace, 1 x 800 at 5k pace* with 1 min recovery

Walk-run: 30 min walk-run – see if you can run more now than in week one

*tempo pace – between 1ok and half marathon – or comfortably hard. Check this website if you want help working it out: http://www.mcmillanrunning.com/.

If you are a 2:15 Half marathon runner, who runs 25 miles per week, the paces would be:

5k: 9:24

10k: 9:45

Tempo: 10