Apologies for the late posting this week. There will be a run session this evening as usual, the storm is supposed to have blown over by about 3:00pm. The park on the Lee Fields is still flooded so back to the Industrial Park on the Model Farm Road (same as last week). This week’s set is a bit more complex than those to date;
Usual warm-up and 6x60m strides
Main set in 3 blocks
4 min with 2 min recovery (1/2 marathon pace)
2 x 2 min with 1 min recovery (10km pace)
4 x 1 min with 45s recovery (5km pace)
additional 1 min recovery between sets
Cool down
Please be on time some of the runners have a committee meeting immediately after the session so we will need to leave on time. Meet at the usual place, opposite the Crow’s Nest and the usual time, 7:00pm
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