LT Group Session 2: 27th May

24 May 2025 - By Will Radley

We’re back this Tuesday with a shorter, sharper session focused on control and rhythm. After last week’s longer reps, this is a chance to dial in your pacing and form over shorter efforts.

 

The session is also available on Final Surge (level 1 only).

 

Warm-up (all levels)

• 15 min easy jog, broken down as:
  • 5 min easy
  • 4×20 sec strides (30 sec easy jog back)
  • 10 min easy

 

Main Set (choose your level)

Level 1

• 4×3 min @ LT pace
• 2 min easy jog recoveries

 

Level 2

• 6×3 min @ LT pace
• 60 sec jog recoveries

 

Cool-down (all levels)

• 15 min easy jog, broken down as:
  • 10 min easy running
  • 4×20 sec strides with 30 sec easy jog
  • 5 min easy running

 

What’s LT pace? Your fastest “comfortably hard” pace—where you can speak in short phrases but not full sentences. If you’re gasping, you’re going too fast.

 

Reminders

• Faster runners: Turn back at the end of each rep and slot back into the group.
• Route: Pub-run (road). I’ll stay at the back so no one gets dropped.
• Watch: Load your session in advance so you’re not guessing on the fly or use Final Surge.

 

See you Tuesday—shorter reps, same focus.