Wednesday Run October 24th (Note meeting time is 6:30pm)

Second run of the autumn/winter session, note as per the heading the meeting time at the Straight Road is 6:30pm.  We will keep the session at 16 minutes tempo for this week.  Small enough, but enthusiastic, group last week hopefully we can build the numbers through the season.  So meet at the Car Park on the city side of the Straight Road, come ready to run, at 6:30pm sharp.  Alternatively come directly to the Business and Technology Park on the Model Farm Road and meet at the first roundabout inside the gates, you need to be there at about 6:50pm.  Session will be descending intervals with recovery 50% of the tempo time.

Session

Easy run from the Straight Road along the walkway to the Model Farm Road

6 x 60m Strides

6 minutes tempo with 3 minute recovery

4 minutes tempo with 2 minute recovery

2 minute tempo with 1 minute recovery

4 x 1 minute with 30s recovery

Easy jog back to the Straight Road via Farranlee