A mixed-ability session using the trading estate loop, with runners changing pace throughout each lap.
We’ll split the loop into three sections:
- Gear 1 – Steady: Comfortable running, around 5–6/10 effort
- Gear 2 – Tempo: Strong but controlled, around 7/10 effort
- Gear 3 – Fast: Hard effort, around 8/10 — not an all-out sprint
Session format:
Easy warm-up before starting the main session.
Lap 1: Steady → Tempo → Fast
Lap 2: Tempo → Fast → Steady
Lap 3: Fast → Steady → Tempo
Take around 90 seconds recovery between each lap.
If time allows, finish with one final lap where runners choose their own gear changes and try to finish strongly.
Easy cool-down together to finish.
Because the session is based on effort rather than pace, everyone can work at their own level while completing the same session.
Suitable for all abilities.
Bookings can be cancelled until 18:00 on 27/10/2026.
