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.

5k Pace Precision Builder 1km Warm-up 2 x 2k @5k Pace with 3 min Jog Recovery 1 x 1k @5k+ Pace 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.

Split 4 Minute Pursuits 1km Warm-up 6 x 2x 2 mins Intervals @5k Race Pace with 30sec Static Recovery. 60sec Recovery after the second 2 mins 1km Cool Down If this is done in a group, do the following: Start together. At the 4-minute mark, stop and stay in situ, wait for 90 seconds, and then run in the opposite direction with the aim of all coming together. If this is done alone: Run out for 4 minutes, wait for 90 seconds, then run back in the opposite direction, aiming to get back to the start position. 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.

1k Progress Repeats 1km Warm-up 1x500m at 10k Pace straight into 500m at 5k Pace with 2.5min Rest. Repeat 5x 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.