Blues have 6 x 1M @ 10km pace with 75s to 90s recovery at St Pauls.
Greens have a Ladder - 2 x 5/4/3/2 mins with 60s recovery
Purples have 3-4 x 1M @10 km pace with 90s recovery on the Grange loop
Blues and greens both have 10/15 min warm up and cool down with 20-30 mins tempo
Purples have 8 x 400m, 90s recovery at St Francis