Meet John the KCTC Intervals Coach. Intervals sessions are FREE for KCTC members and are Tuesdays at 5:30pm in Franklin Park, Prarie Village just south of Somerset and Roe Blvd and Saturday 6:30am leaves from Aixois at 55th and Brookside Blvd with training in Mill Creek Park on the Plaza. Run from Aixois to The Plaza for your warmup. If you need help with pacing yourself, your form or want to run faster, Intervals sessions will help.
Watch this video: http://www.youtube.com/watch?v=GKDY7KmIZj0