Wednesday Run 10th December

runners2Second last run before Christmas, will have the Hot Port Run next week (17th Dec).  Same format as other weeks some small variations.


Easy jog as warm-up to the industrial estate on the Model Farm Road

6 x 60m stride out

7 min tempo, 1 min recovery

6 min tempo, 1 min recovery

5 min tempo, 3min recovery

3 x 2 min tempo with 90s recovery between

Easy jog back to the car park as cool down

Meet at the usual time and place; 6:30pm at the Car Park opposite the Crow’s Nest Pub