We have fixed days for Runs /Workouts that we follow, the location them are different depending on what we are doing.
All Runs / Workouts schedule are are posted in facebook page like it so you have notifications. www.fb.com/letsrun.us
All year round every Tuesday we have a short 6 km run along with skipping and some other training. We also have regular Sessions to improve technique post run on Tuesdays.
Thursdays are for CrossFit workouts and Strength training. We do HIIT, Tabata, Circuits for strength and cardio, Functional training. Session range from 30 min to 1 hr plus.
Sundays are meant for long runs any thing above 10 KM - however new runners can go slow on this. The best long runs are Discovery runs in which we go without a plan of KM and Track.