Wednesday Run March 2nd

runner_mixLooks like the weather will not be as benign as the last 2 weeks but hopefully we will continue to get the great numbers.  Similar session to last week with just a little variation in the times.  Only one more month on the roads before we move to the track in April.  Don’t mean to harp on but just to say again that the sessions are suitable for all levels and that we are getting some of our fastest runners and also quite a few beginners.  Nobody gets dropped because of the loop nature of the course.  Remember to wear some Hi-Vis even though the evenings are getting brighter. Meet at the car park opposite the old Crow’s Nest Pub at 6:30pm ready to run.

Session

Easy run from the car park to the Business Park on the Model Farm Road

6 x 60m strides

2 x 6 min tempo with 2 min recovery

2 x 4 min tempo with 90s recovery

2 x 2 min tempo with 1 min recovery

1min hard

Easy run back to the Straight Road