Running Schedule
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Programme 3 of 2025
5 Day Challenge Week
5-Day Challenge Format
The Five-Day Challenge is a simple way for every member to check in on their current fitness with two 20-minute runs on a flat track. It helps you measure progress over time, learn the benefits of pacing, and see which group suits you best. Whether you’re new or experienced, it gives a clear snapshot of where your running is right now.
You can do the two 5-Day Challenge runs alone or with the club. These are usually completed on Tuesday and Thursday with guidance on how to approach each run provided via email.
The purpose is to record two runs of 20 minutes. Both should be on the same route for consistency and be followed by an intensive warm up.
Run 1 - Usually Tuesday
Run 1 should be a good effort but not a time trial pace. How much effort should depend on your recent level of running.
Lots of running recently - 90% effort
Restarted running recently and 4 or more runs in last 2 weeks - 80% effort
3 or less runs in last 3 weeks - 70% effort
Use your app or running watch to tell you when to stop your run and record the average speed.
Run 2 - Usually Thursday
The aim of run 2 is to beat your first run and pace it more evenly so you can achieve the highest average speed possible.
Your time trial result can also give you a good idea of which running group is best for you to run with in our next 13 week programme, starting next week.
If you have joined our Race Squad then your best effort will be used to personalise the speeds in your prescribed session plans.