All Groups to meet at the Civic Centre from 18:30pm

LiRFs will provide full session details on the night

Group 6: Depart 18:40pm - 2 Bridge Interval Session (5 miles)

Group 5: Depart 18:40pm - 2 Bridge Interval Session (5 miles)

Group 4: Depart 18:40pm - 2 Bridge Interval Session (6 miles)

Group 3: Depart 18:40pm - 2 Bridge Interval Session (6 miles)

Group 2: Depart 18:40pm - Caerleon Canter (Full Loop)

Group 1: Depart 18:45pm - Caerleon Canter (Full Loop)

All Groups to meet at NISV for an 18:45pm departure

LiRFs will provide full session details on the night

Group 6 - Track

Group 5 -Track

Group 4 - Track

Group 3 - Track

Group 2 - 7.5 miles road intervals

Group 1 - 7.5 miles road intervals

Meet at the Civic Centre from 18:30pm.

LiRFs will provide full details on the night - please can all runners stick to the handicap departure times

Group 6: Depart 18:35pm - Caerleon Canter - Runnners to Turn at St Julians Pub and head back (PLEASE DO NOT STOP)

Group 5: Depart 18:40pm - Caerleon Canter - TO THE SHIP ONLY - DO NOT STOP

Group 4: Depart 18:45pm - Caerleon Canter - TO THE SHIP ONLY - DO NOT STOP

Group 3: Depart 18:50pm - Caerleon Canter - TO THE SHIP ONLY - DO NOT STOP

All group to meet at NISV for 6:45pm depart

LiRFs will provide full session details on the night

Group 5/6 - Road SDR Intervals - 5miles   

Group 3/4 - Road SDR Intervals - 6miles     

Group 1/2 - Track Session - Yasso 800m - 8miles

All groups meet at the Civic Centre at 18:30pm

LiRF's will provide full session details on the night.

Please stick to the handicapped departure times

Group 6; Depart 18:35pm

Greyhound - TURN AT THE TOP OF BEECHWOOD PARK - DO NOT STOP

Group 5; Depart 18:40pm

Greyhound - TURN AT THE PUB - DO NOT STOP

Group 4; Depart 18:45pm

Greyhound - TURN AT THE PUB - DO NOT STOP

Group 3; Depart 18:50pm

Greyhound - TURN AT THE PUB - DO NOT STOP

Group 2; Depart 18:45pm - Caerleon Canter - Full Loop

All groups meet at NISV at 18:30pm for an 18:45pm departure

Group 5 - 6: Road Intervals

Approx Session Distance - 5 miles

Group 3 - 4: Track Intervals

Approx Session Distance - 6 miles

Group 1 - 2: Road Intervals

Approx Session Distance - 8 miles

All groups meet at the Civic Centre at 18:30pm

LiRF's will provide full session details on the night

Group 5 - 6; Depart 18:35pm

Stockbroker Belt

Group 3 - 4; Depart 18:40pm

Highcross Horror

Group 1 - 2; Depart 18:40pm

Greyhound

All Groups meet at NISV at 18:30pm for an 18:45pm departure

LiRF's will provide full session details on the night.

Group 5 - 6: Road Intervals 

Total Session Distance Approx 5 miles

Group 3 - 4: Road Intervals

Total Session Distance Approx 6 miles

Group 1 - 2: Track Intervals

Total Session Distance Approx 6 miles

LiRF's to provide full details on the night;

Group 5 - 6: Depart 18:35pm

HighCross Horror - Tempo

Group 3 - 4: Depart 18:35pm

Caerleon Canter - TO SHIP ONLY!

Group 1 - 2: Depart 18:45pm

Caerleon Canter - TO SHIP ONLY