This evening’s training session for Groups 1, 2 & 3 is a Cascade Run (5 miles for Group 1 and 4 miles for Groups 2 & 3).
The idea behind the session is, start off at a steady pace (similar to Marathon pace) and then increase the pace for each mile, until the final one is similar – or just quicker – than your 10K race pace.
Each training group will have a coach leading from the front of the pack, setting the training pace. Please do not go ahead of the coach during the run.
Group 1: Runners who can run sub 38 minutes for 10k
Group 2: Runners who can run 38 – 41 minutes for 10k
Group 3: Runners above 41 minutes for 10k
Details of the training route will be announced prior to the session.