Wednesday Run February 17th

Girl_run_toonWeather looks like it will be good again this week so hopefully the big numbers will turn out again.  Remember is you haven’t been going no matter what your current level of fitness with the format we use on the loop in the business park nobody gets dropped.  There will be someone to run with from beginners right through to the better athletes in the club.  The session this week is very straight forward with a simple pyramid from 1 minute up to 5 minutes tempo, but with a twist, the recovery interval decreases on the way down.

As usual meet at the car park opposite the Crow’s Nest at the city end of the Straight Road at 6:30pm, ready to run.  (Some people prefer to go directly to the Business Park on the Model Farm Road, be there at 6:50pm)

Session

Easy run to Business Park on the Model Farm Road

6 x 60m strides

1 minute tempo with 30s recovery jog

2 minute tempo with 60s recovery jog

3 minute tempo with 90s recovery jog

4 minute tempo with 2 minute recovery jog

5 minute tempo with 2 minute recovery jog

4 minute tempo with 90s recovery jog

3 minute tempo with 60s recovery jog

2 minute tempo with 30s recovery jog

1 minute tempo

Easy run back to the Straight Road