Wednesday Run March 1st

The weather looks like it might be a little dodgy tomorrow evening so wrap up well for the possible worst. Very straightforward session with longer times at tempo and reduced recovery.  The last 6 minute block should be done at a higher pace, getting on for hard rather than tempo.  As a guide the tempo blocks should be at about your 10km race pace and the hard at about your 5km race pace.  Lots of new members have been turning up to the recent sessions hope we can continue that great to see so many new faces.  Meet at the usual time of 6:30pm at the car park at the city end of the Straight Road (city side of the Kingsley Hotel).  Arrive on time and ready to run, we don’t delay and leave pretty much on time.  For anyone who wants to skip the 3.5km warm-up run we get to the Business and Technology Park on the Model Farm Road at about 6:50-6:55pm, we start from the first roundabout just a 100m or so inside the front entrance.  The main session is run on a 1km loop circuit so no one gets left behind.

Session

Easy from Straight Road to Business Park on the Model Farm Road

6 x 60m strides

10 minute tempo with 4 minute recovery jog

8 minutes tempo with 3 minute recovery jog

6 minutes tempo/hard

Easy run back to Straight Road via Farranlea