Wednesday Run March 4th

Girl_run_toonBig numbers still turning out in spite of winter refusing to go quietly away.  We are into the last month of tempo sessions on the road.  The UCC track at the Mardyke has been booked from April 1st, we may even get it a week or so earlier.  Tough session again this week but people are still soaking them up?  Usual meeting time and place; 6:30pm at the car park opposite the old Crow’s Nest Pub on the city end of the Straight Road.  Come ready to run.



Warm up

Easy run from the car park to the Technology Park on the Model Farm Road

6x60m strides

Main Set

7 min with 2 min recovery

2×4 min with 90s recovery

6 min with 2 mins recovery

2x3mins with 90s recovery

1min hard

Cool Down

Easy run back to the Crow’s Nest