Location: Vary

Time: 6:30pm

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Speedwork might sound daunting, but these sessions are fun, supportive, and suitable for all abilities. You run at a pace and intensity that suits you—whether you're building confidence, boosting fitness, or simply enjoying the challenge. Everyone is encouraged to take part at their own level, and some runners may do a slightly shorter distance depending on their pace. It’s all about finding what works for you—and most importantly, nobody gets left behind.

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The sessions vary. An example is 'Traffic Lights' which is the following repeated 6-8 times:

• 1 minute steady (green light)

• 1 minute working (amber light)

• 1 minute fast (red light)
  And the terms 'steady, 'working' and 'fast' are your 'steady', your 'working' and your 'fast'

Location: Club Latus, Haltemprice, Warners or Away

Time: 6:30pm

We rotate meeting locations between Latus, Warners, and Haltemprice. Each week, we aim to have 4 leaders covering 4 pace groups and 3 distance options, so you’ll be supported to join in at a pace and distance that feels right for you.

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Pace Groups & Distances:

• PG1 – 6 miles / 10km
   Pace: 9–10 min/mile (5:37–6:15 min/km)

• PG2 – 4 miles / 6.4km
   Pace: 11–12 min/mile (6:50–7:30 min/km)

• PG3 (Continuous) – 3 miles / 5km
   Pace: 12–14 min/mile (7:30–8:40 min/km)

• PG3 (Run/Walk) – 3 miles / 5km
   Format: 30 seconds run / 30 seconds walk

Location: Club Latus

Time: 6:15pm

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A little something to prepare you for the weekend, Friday Fresheners is a mixed tempo session working on improving speed and stamina