Wednesday Run Session November 11th

Nov4_15Second night of tempo runs, usual format; Meet opposite the Old Crow’s Nest Pub at 6:30pm, easy run along the path way on to the Model Farm Road and into the Business and Technology Park on the MFR.  For anyone thinking of coming along for the first time we run a loop in the Park so nobody gets dropped.  After the “session” we will take an easy run back to the start point through Farranlea.  The session will start with some strides then into the main session;

5 min tempo with 2 min recovery jog

2 x 3 min with 90s recovery

2 x 2 min with 1 min recovery

3 x 1 min with 30s recovery