Wednesday Run, January 9th

Back after the Christmas break, making the assumption that people have kept up training over the period and are ready to take up where we left off. Also we have had a good few newcomers join the club for the new year, this session is suitable for beginners and experienced runners. We have been having quite a mix of people turning up. I would suggest if you are unsure of your fitness go directly to the Business park on the Model Farm Road rather than running from the Straight Road. I will give an introduction to the session at the roundabout inside the Business and Technology Park. Session will be 23 minutes at tempo with half the tempo time for recovery. So meet at the city side of the Straight Road (about 100m on the city side of the Kingsley Hotel) at 6:30pm or alternatively meet at the first roundabout inside the Business and Technology Park at 6:50pm. We do the session on a 1km loop so no one gets dropped or left behind. If you are going to the business park there is a visitor car park, turn right at the roundabout and its about 250m down the hill on the left. Not sure if the walkway is in a condition for running, might be safer to run out via Farranlea as well. Wear some reflective clothing.

Session

Easy jog from the Straight Road to the Technology Park

6 x 60m strides

2 x 4 minutes at tempo with 2 minutes recovery jog

3 x 3 minutes at tempo with 90s recovery jog

2 x 2 minute with 1 minute recovery

2 x 1 minute with 30s recovery

Easy run back to Straight Road via Farranlea Road