• This is the effort session for the week.  It will be uncomfortable, but rewarding.
• Please make sure you keep off the cycle path when gathering to meet at 6.30am.
• When running on the cycle path, be aware that it’s a shared path and there will be others on foot and on bikes approaching in both directions and wanting to pass.
• Keep left, run two abreast at most and be ready to move over quickly and share the path at any time.
• The session goes ahead – rain, hail or shine! 

Pace groups are roughly divided into the following:

• 5 min per km (or about 25 mins to run 5km)
• 5.30 – 6.00 min per km (about 30 mins to run 5km)
• 6.00 – 6.30 min per km (slower warm-up pace)
• 6.30 – 7.00 min per km (about 35 mins to run 5km)
• 7.00 min per km (or over) – (run/walk, new to or returning to running)

If you’re new let the coaches know and they will suggest a group for you to join.