Short speed this week with plenty of recovery. We’ll stick with the shorter version with 4 x 400m, 3 x 300m & 2 x 200m. While this is more of a middle distance runners workout it should help even marathoners run more efficiently and smoothly. The course is the top side of the 1.05 mile loop.
Congratulations to our Women’s 50’s team who appear to have moved from 3rd to 1st place after a great performance yesterday.

The workouts start at 5:30pm. They start here: For more information: