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@HatBeard
you said you were interested in joining the greenwich tritons this year didn't you?
get yourself down to one of our run sessions on a tuesday eve, it's an hour of continuous running but the format changes each week. this weeks was 6x 1k laps increasing in pace as you went (i was at se beers though drinking 5 pints at increasing pace instead as I have still got dodgy chest cough) we also do hill sprints and interval training too with the standard warmup/cooldown and stretching for each as well.
if you can run 10k at any speed you're fit enough to take part and you set your own pace whilst running and the group varies from beginners to double ironman standard.
it's free and it's open to non-members, we start dead on 7.30pm and the meet point is by the mini roundabout on st german's place at the edge of blackheath. there's details on the tritons website.
I joined in sep last year and I've got my 5k time down to 22:28 (32:19 in June) and the last 10k in november I ran I finished in 48 minutes something.