This week’s Office Hours blends three key gears into one session: tempo rhythm, sharp turnover, and sustained endurance.

We’ll open with 600m tempo repeats to lock into rhythm, shift into 300m turnover strides for speed and efficiency, then finish with 2 miles at steady endurance effort on tired legs. The focus is on smooth transitions across paces and holding form strong through fatigue.

As always, Inner Lane coaches will be on the track to guide you, with coffee, water, and electrolytes ready post-run.