Wednesday Run January 6th

runner_mixWednesday runs are back, meet at the usual time; 6:30pm at the car park opposite the old Crow’s Nest Pub on the Straight Road.  We’ll start with a pyramid set starting at 1min and working up to 4 min and back down.  Weather looks like it won’t be great but you can use the Sean Kelly test!

Session

Easy run to the Technology Park

6 x 60m strides

1 min tempo, 30s recovery

2 min tempo, 1 min recovery

3 min tempo, 90s recovery

4 min tempo, 2 min recovery

3 min tempo, 90s recovery

2 min tempo, 1 min recovery

1 min tempo, 30s recovery

Easy run back to the Crow’s Nest