Wednesday Run November 29th

Weather promises to be dry but quite cold, so wrap well for the warm-up but in layers so that something can be shed for the actual session.  The same overall time at tempo again this week with a little bit of variation in the format, 3 x 4 and 4 x 2.  For anyone running the half-marathon in Waterford I would suggest not doing the full session, maybe just the 3 x 4 minutes.  As usual everyone is welcome to the session as it is suitable for all levels.  Meet at the usual time of 6:30pm at the car park on the city side of the Straight Road, come ready to run as the group leaves pretty promptly, particularly on the cold evenings.  For those who prefer, go directly to the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm.  Wear a light or some hi-viz clothing.  Coming soon the Christmas Hot Port Run!!

Session

Easy run from the Straight road to the Business Park via the walkway

6 x 60m strides

3 x 4 minutes with 2 minute recovery

4 x 2 minutes with 1 minute recovery

Easy run back to the Straight Road via Farranlea