Tier One Run Club 
Les 3 Valleys
This week we're tackling pyramid intervals with a long-medium-short-medium-long pattern. Starting at 5km pace and building speed through each rep, with consistent 200m recovery between all intervals.
Dial in to 10km Pace
We're trying some 10k specific work this week. Doing a set of 1200m reps at 10km pace with 400m recovery, followed by a set of 200m reps at mile pace with 200m recovery.
600m Repeats
Another classic intervals session that is easy to remember and anyone can give it a go, 600m repeats.
Sliding Speed
A high volume session with reps that get faster and faster and then reset. Can you keep consistent times as the reps go by?
Split 800s
A twist on an old classic, with variable recovery and pace. Practising variable levels of fatigue and that final race kick!
Threshold Sandwich
Not all sessions have to be all about speed. This session focuses on a controlled race pace that improves your ability to run faster for longer.
1km Repeats
This week's workout was the classic 1km reps workout. This is a great workout to gauge fitness and ability to smash your 5km goal time.
600m Dropdowns
600m Dropdowns is a track running workout where the reps get progressively shorter and the pace gets faster with equal 200m recovery after each rep.
Alternating Sprints
An exhilarating workout combining pure speed and endurance to make a competitive track session.
Short Long Short(er)
A super fun speed session to play around with a few different paces makes this interval workout a blast.
800m Repeats
A classic intervals session that is easy to remember and anyone can give it a go, 800m repeats.
600m Sandwich
Want to try out something different on the track? Try this set of 600m, a tempo run and a final set of 600m!
Descend the Mountain
With the weather getting colder and the track getting icy, try out this high-volume running session - Descend the Mountain
Speedy 200s
This week's workout was a fast session focused on getting the legs moving at a fast speed
Up & Down Long Reps
A challenging session combining longer reps to build endurance and speed
400m 400m 600m
This week's workout was a fun one! Mixing 400m reps with 600m reps and short recoveries
Short and Sweet
This workout is a total blast, first doing a set of 400m followed by some 200m reps!
Twin Peaks
Challenge your pacing skills and mental toughness with this fast-paced, varied "Twin Peaks" running session. Featuring 9 reps of short, medium, and long distances with brief recoveries, this workout will test your ability to maintain consistent efforts and push through fatigue. Get ready to blast those final reps and conquer the peaks!
Triple 400m Blitz
This week's workout was a challenging session, running 400m repeats in sets with a longer recovery between each.
Floats
Today at the track we ran a float session. Here we break down what floats are and why they are important
Twisted 1km Reps
This weeks workout was a unique twist on the classic 1km reps workout. By varying the recovery distances, I aimed to keep things challenging and fun while helping runners push their limits.
An Intense Track Session
For my third track session ever tje group was running 400m chunks. This is an intense session that gives you just enough recovery in between each chunk to get get going again.
Getting in to the Grove
For my second track session I took a session from The Running Channel. It is a session that Olympian Andy Baddley used to do when he was training. It’s a session that quickly builds up lactic acid in the legs and forces the athlete to be mentally strong.
My First Track Session
Today I run my first session on the track! This also marks the first real step on my journey to become a running coach. I was quite nervous before the session going over my intro many many times. But in the end I had nothing to worry about!