Split Km’s 1km Warm-Up Repeat 4x 2x500m with 60s Rest 2.5mins Rest between sets 1km Cool Down The session goes out to runners in various locations and internationally. If you think this is too much or not enough, adjust the session accordingly to your running ability.

Drop the Hammer 2km Warm-up 5x20s Strides 40s Jog 1x 1km @5k Pace 90s Jog 1x 800m @Interval Pace 90s Jog 1x 600m @Rep Pace 90s Jog 1x 400m @Rep Pace 90s Jog 1x 200m @Rep Pace 90s Jog 1x 100m @Fast Rep Pace 1km Cool Down The session goes out to runners in different locations and some internationally, so please, if you think this is too much or not enough, adjust the session accordingly to your running ability.

All in 200’s 1km Warm-Up 5x20s Strides 40s Jog 12-14 x200m Reps @ Mile Effort Pace with 200m Jog Recovery 1km Cool Down The session goes out to runners in various locations and internationally. If you think this is too much or not enough, adjust the session accordingly to your running ability.

Hey Team, I have built something new and I would like you to help me test it. It is basically me in a box. Same tone, same honesty, same straightforward coaching you get from me in here. If you need quick guidance with pacing, adjusting a run, understanding an effort, or checking whether something is sensible, it will give you a clear answer straight away. It will not replace proper coaching and it will not build long term plans. That is deliberate. If something needs my input or a proper conversation, it will tell you. I want this to become a useful tool for runners at every level, so your feedback genuinely matters. Use it, push it a bit, and let me know where it helps and where it needs tightening. Here is the link: https://chatgpt.com/g/g-691b1b54700c8191a6b55d30fef70e1f-andy-mcghee-coaching Thanks for being part of this. I appreciate the support.