In addition to Monday’s hill training, our Thursday interval sessions on the track are a key part of a well-rounded training programme. These sessions are designed to improve your race times—without increasing your effort on race day.

We follow a structured programme for both hills and track, tailored towards upcoming events like the Two Oceans, Comrades, or a specific marathon. Every session varies, with workouts rarely repeated, keeping your training fresh and challenging.

Our monthly Time Trial (first Tuesday of the month) helps track each member’s progress, while occasional “Balke Sessions” offer further performance evaluation.

Each Monday and Thursday, members receive an email or WhatsApp before the session to prepare them, with post-session feedback sent on Tuesdays and Fridays.

This session forms part of the Zest group and is open to all runners, regardless of ability.