5k to 10k Progression Run or Hill Reps

On the last Thursday of every month, we will be holding a 5k to 10k progression runaround Peel Park. If you've just completed couch to 5k and you want to keep increasing your distance, this is the session for you. Don't worry about pace, this session is all about increasing your distance with the aim of getting you to 10k. No one is ever left behind, so feel free to come along and give it a go.

Alongside the 5k to 10k run, there we also be another group doing a 20-minute hill rep session each month.

Our last Thursday of the month runs usually finish a little earlier than other Thursdays and so after the run we have our "Last Thursday" social where we'll head somewhere nearby for food and drinks. Look out for confirmation of the venue on our WhatsApp group.

Session format

We meet at the Y Club reception at 6:30pm. After a quick warm up, the Captains will gather the group together for club notices, after which we’ll split into sub-groups before we head off on the run.

Each group will run at a different pace and will be led by a club member, so there should always be a pace group suited to you. The number of groups is flexible depending on the number of runners down on any particular night and the availability of people to lead a group, however we will try and provide the following pace groups:

• Group 1: 7.00 min / mile (4.20 min / km) +/- 30 secs
• Group 2: 7.30 min / mile (4.40 min / km) +/- 30 secs
• Group 3: 8.30 min / mile (5.20 min / km) +/- 30 secs
• Group 4: 9.30 min / mile (5.50 min / km) +/- 30 secs
• Group 5: 10 min / mile (6:10 min / km) +/- 30 secs

If you’re not sure which group to go in on your first visit, we'd advise starting off in Group 5 and try to work your way up to the next one!

Our routes are generally 6-8 miles (10-13km) but Group 5 will always run 10km or less.