Wednesday Run November 30th

runner_mixPromises to be perfect running weather again tomorrow evening, cool (cold) but dry.  Same format as usual, meet at the car park at the city end of the Straight Road at 6:30pm.  Be ready to run as we leave pretty promptly on 6:30.  The run is suitable for all levels as we take an easy run to the Business and Technology Park on the Model Farm Road and begin the tempo session there.  As we run a loop circuit (1km long) nobody really gets dropped as we more or less self sort during the session to groups of equal ability.  At the end of the session we regroup and have an easy run back to the Straight Road via Farranlea.  For anyone interested in going to the talk on nutrition at 8:00pm in the Mardyke Arena we will be finished in plenty of time for that

Session

Easy run to the Business park

6 x 60m strides

5 minutes tempo with 2 minute recovery jog

4 minutes tempo with 2 minute recovery jog

3 minutes tempo with 90s recovery jog

2 x 2 minutes tempo with 1 minute recovery jog

Easy run back to Straight Road