Wednesday Run November 12th

runner_mixFirst run in November and we can start mixing it up a bit with a little tempo running as well as the steady stuff.  Meet at the car park opposite the old Crow’s Nest Pub at 6:30pm.  We can use the run from there to the Business and Technology Park on the Model Farm Road.  As last year we will use the route between the roundabouts in the park for some tempo running.  The loop is almost exactly 1km long.  Because we are using the loop no one really gets dropped,  If anyone wants to go the the business park directly (either drive or run) the main group should be there at about 6:50-6:55pm.  After the session we will run back to the Straight Road via the Model Farm Road and Farranlea.

 

Suggested Session

Steady jog to Business Park

6 x 60m strides

6min tempo, 2 min jog recovery

2 x 3 min tempo, 90sec recovery

3 x 2min tempo 1 min recovery

Easy jog back to Straight Road