Wednesday Run November 22nd

Heavy rain forecast for tomorrow which hopefully will have cleared by the evening.  After the rain the temperature is set to drop so wrap up well at least for the warm-up and cool down.  Pushing up the time at tempo just a little bit to 20 minutes, still maintaining the 50% recovery jog.  Usual arrangements meet at the car park at the city end of the Straight Road at 6:30pm, come ready to run as the group leaves pretty promptly.  EASY jog along the walkway to the Model Farm Road and into the Business and Technology Park.  Alternatively meet at the first roundabout in the Business Park at about 6:50pm, there is parking in the visitors car park about half way down the main road through the park.  Everyone welcome from beginners to elites, with the looped circuit no one gets left behind.  Try to wear a light, hi-viz or reflective gear.

Session

Warm up jog from the Straight Road to the Business Park on the Model Farm Road

6 x 60m strides

2 x 5 minutes tempo with 2.5 min recovery jog

2 x 3 minutes at tempo with 1.5 minute recovery

2 x 2 minutes with 1 minute recovery

Easy run back to the Straight Road via Farranlea