Wednesday Run February 15th

Just for a change of format we will have a pyramid session this week starting at 1 minute and working up to 4 minutes at tempo and then back down again.  Recovery is half the tempo time.  Usual format, meeting at the car park at the city end of the straight road at 6:30pm, easy run to the Business and Technology Park on the Model Farm Road, main session then easy run back to the Straight Road via Farranlea.  For anyone who doesn’t want the run over or back, we get to the Business Park at about 6:50 or 6:55pm, you can meet the main group at the first roundabout inside the entrance.  The main set is run on a 1km loop so no one really gets dropped or left behind.  We leave punctually, so come on time, ready to run.

 

Session

Easy run from Straight Road to Business and Technology Park

6 x 60m strides

1 minute tempo, 30s recovery

2 minute tempo, 1 minute recovery

3 minute tempo, 90s recovery

4  minute tempo, 2 minute recovery

3 minute tempo, 90s recovery

2 minute tempo, 1 minute recovery

1 minute tempo, 30s recovery

Easy run back to Straight road via Farranlea