Wednesday Run November 21st

Still on 20 minutes at tempo for this week so nothing to be scared of!!  We’ll just change the format slightly with 4 by 3 minutes followed by 4  by 2 minutes.  The east cost has a yellow rain warning but the weather should be ok on the south coast, we hope.  As usual two meet options, meet at the car park on the city side of the Straight Road, opposite the remains of the Crow’s Nest Pub at 6:30pm and have an easy jog along the walkway to the Model Farm Road.  Alternatively go directly to the Business and Technology Park on the Model Farm Road, meet at the first roundabout inside the park for 6:50pm.  The session is run on a 1km route so no one gets too far adrift which means the session is suitable for all levels.  Wear some kind of lighting or hi viz clothing.

Session

Easy run from Straight Road to Model Farm via walkway

6 x 60m strides

4 x 3 minutes at tempo with 90s recovery jog

4 x 2 minutes at tempo with 1 minute recovery

Easy run back to Straight Road via Farranlea Park