📍 Meet at Manly Oval

🕠 Arrive 5:55pm for a 6pm start

👟 Open to ALL levels – runners, newbies, and everyone in between!

Session Breakdown:

🔥 Warm-Up:

Light jog from Manly Flags to Manly Oval + mobility drills

🏃‍♂️ Intervals:

3 x 3min Hard (RPE 7–8) / 2min Easy (RPE 1–3)

3min Easy Jog

5 x 1min Hard (RPE 8–9) / 1min Easy (RPE 1–3)

🧘 Cool Down:

Easy jog back to Manly Flags

🌊 Post-Run Vibes:

Quick dip at Manly Beach + drinks and dinner at The Steyne 🍻🍽️

📍 Meet opposite Hotel Steyne

🕕 Arrive 5:55am for a 6am start

🥱 Slow, social pace – think 6:00–6:30/km

📏 Distance: 3km, 5km

🙌 All welcome – YOU and all your mates!

Vibe:

💬 Conversational pace, no one left behind

☕️ Finish up with coffee at Steyne around 06:45am

🌊 Optional beach dip & stretch after (highly encouraged!)

Meet at The Quadrant Café at 6:15 AM. We’ll take off for a warm-up jog at 6:20 AM to Fiddens Wharf Oval for a 20–25 minute interval session. Then it’s a warm-down jog back to The Quadrant