Run Session Wednesday 31st October (fancy dress not required)

Third session of the pre-Christmas runs tomorrow night, hope people won’t be scared running in the dark on Halloween night!! Pushing up the time at tempo just a little bit to 18 minutes total.  For anyone who has not attended before the sessions are suitable for all levels.  We run a 1km loop in the Technology Park so no one gets dropped during the session, the group gets spread out over the loop in little groups of equal ability.  Two options for getting there meet at the car park on the city side of the Straight Road just in from the Kingsley Hotel at 6:30pm.  Arrive ready to run as the group leaves pretty promptly.  Alternatively go directly to the first roundabout inside the Business and Technology Park on the Model Farm Road for 6:50pm,  Try to wear small lights suitable for running or some Hi-Viz clothing.

Session

Easy run from the Straight Road to Technology Park via the walkway

6 x 60m strides

6 minutes at tempo with 3 minute recovery

2 x 3 minutes at tempo with 90s recovery

3 x 2 minutes with 1 minute recovery

Easy run back to the Straight Road via Farranlea