Tuesday Interval Running

Meet from 5:15am for 5:30am sharp start
Swansea Clubhouse: Channel St side of Swansea Pool

Warm-up: 1km along Swansea Channel to Boat Ramp easy & 1km back 100m faster/ 100m slower.
Session Guide: time based intervals from 8 minutes down to 30 seconds with varying rest intervals. These intervals get you into shape but can also be done at lower intensity for new runners, injury prone or post race runners. Tip - have a watch with easy to see stopwatch function on it. Headlight is a good option until August whilst we start in the dark.

Important note on pacing:

Our time based intervals are run at varying speeds & you learn to get your pacing right. Spot’s tip: stay calm on your first interval and run at your own pace! If you are just starting or getting back into it, keep the intensity at medium level only to help recovery and avoid injury! Coach Spot will check your pacing out on Strava so join our run group here

Total distance varies from 8 - 14km depending on your speed:
8km+ total U turn at Lake Road & 11km+ total course includes Swansea Big Loop as per map. 14km+ course includes Swansea Big Loop & 2nd loop turning left at Belmont Road

New runner or returning from injury? If you are just starting or getting back into please advise Coach Spot of any old or recent injuries in advance of attending any run squad.

Run & Triathlon Programs? Yes we offer these with details on our squad fee link below