5k to 10k Progression Run or Hill Reps
Thursday 31st October 2024, 6:30:pm
On the last Thursday of every month, we will be holding a 5k to 10k progression runaround Peel Park. If you've just completed couch to 5k and you want to keep increasing your distance, this is the session for you. Don't worry about pace, this session is all about increasing your distance with the aim of getting you to 10k. No one is ever left behind, so feel free to come along and give it a go.
Alongside the 5k to 10k run, there we also be another group doing a 20-minute hill rep session each month.
Our last Thursday of the month runs usually finish a little earlier than other Thursdays and so after the run we have our "Last Thursday" social where we'll head somewhere nearby for food and drinks. Look out for confirmation of the venue on our WhatsApp group.
Session Format
Our group runs take place every Thursday, starting at the Y Club at 6:30pm. After a quick warm up, the Captains will gather the group together for Club Notices, after which we split into sub-groups before heading off on one of our many routes.
Each group will run at a different pace and will be led by a club member, so there should always be a pace group suited to you. The number of groups is flexible depending on the number of runners down on any particular night, but we’ll generally have the following six groups:
Group 1:
- 8 miles (13 km)
- 7.00 min / mile (4.20 min / km) +/- 30 secs
Group 2:
- 8 miles (13 km)
- 8.00 min / mile (5.00 min / km) +/- 30 secs
Group 3:
- 8 miles (13 km)
- 8.30-9.00 min / mile (5.20-5.40 min / km) +/- 30 secs
Group 4:
- 8 miles (13 km)
- 9.30-10.00 min / mile (5.50-6.15 min / km) +/- 30 secs
Group 5:
- 6 miles (10 km)
- 10.00 min / mile (6.15 min / km) +/- 30 secs
Group 6:
- 3 miles (5 km)
- This group will run at whatever pace is comfortable for everyone
If you’re not sure which group to go in on your first visit, we'd advise starting off in Group 6 and try to work your way up to the next one!
Joining a Thursday Group Run
Just turn up, that's all you need. You don't have to be a member. You don't have to have run with us before. There is no cost.
Meet us outside the Y Club at 6:30pm ready to run and you will be welcome to join us!