Wednesday Run 7th November

Holding the time at tempo to 18 minutes for this week.  The numbers are starting to grow with quite a few people either signed up for the Waterford Half Marathon or the Clonakilty Half the following week, so good opportunity for sharpening.  Simple format, two by five minutes, four by 2 minutes.  Usual time, meet at 6:30pm at the car park on the city end of the Straight Road for an easy run via the walkway to the Model Farm Road.  Alternatively meet at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm.  The session is suitable for all levels as we run on a 1km loop so no one gets dropped, the group is usually spread out in smaller sub-groups across the loop.  Try to wear some high viz clothing or a light.  Come ready to run.

Session

Easy run from Straight Road to Business Park

6 x 60m strides

5 minutes at tempo with 2.5 minutes recovery jog

4 x 2 minutes with 1 minute recovery

5 minutes at tempo

Easy run back to Straight Road via Farranlea