We class intermediates as those running (racing) between 24 minutes and 30 minutes for 5km.

If you're a little faster than 24mins for 5km and new to speed work you might want to try this session first before moving up to the advanced group.

If you're a little slower than 30mins for 5km but have done speed work in the past and don't mind being at the back you can try this session rather than the beginners/improvers.

Sessions are usually as follows (but please check the website home page and/or Facebook events before travelling in case there have been changes)