Wednesday Run March 11th

runner_mixMore straight forward set this week.  The set is slightly shorter than the last couple of weeks, which is handy as it will give people ample opportunity to get to the talk by Trevor Woods in the Mardyke Arena at 8:15pm, should they want to.  Meet at the usual time; 6:30 at the car park opposite the old Crow’s Nest Pub at the city end of the Straight Road.  We will try to head away pretty promptly because of the talk. Remember, as we are in the duathlon season as well as just the week after Ballycotton, people have to balance their recovery and race preparation. The sessions are generic so everyone needs to set their own tempo.

Session

Warm Up

Easy jog from the car park along the footpath parallel to the Straight Road to the Technology Park on the Model Farm Road

6 x 60m Strides

Main Set

2 x 6 min with 2 min recovery

2 x 4 min with 90s recovery

2 x 2 min with 1 min recovery

Cool Down

Easy jog back to the car park