Wednesday Run 30th January

Straightforward session this week, doesn’t mean it’s easy! Just repeat 4 minutes at tempo, by six. There is a weather warning with the run tomorrow, if there is snow on the ground we will not run. Please look at the Facebook page at about 5:00pm we will make the call then. There is also the possibility that I may not be able to make it in, I live a bit higher up and tend to get a bit more snow. Usual meeting times 6:30pm at the car park at the city side of the Kingsley Hotel or alternatively head straight to the Business and Technology Park on the Model Farm Road for 6:50pm. Assemble at the first roundabout inside the business park. There is a visitors car park if you take a right at the roundabout and go about 300m down the hill, its on the left. Wear something Hi-Viz or some kind of lighting, the little LEDs given out by the RSA (free) are great. Getting a good few of or new members turning up. The sessions are suitable for all levels with some serious pace at the front and no one getting left behind because we run a 1km loop.

Session

Easy run from Straight Road to Business Park (one of our seasoned members will lead a slow pace)

6 x 60m Strides

6 x 4 minutes at tempo with 2 min recovery jog

Easy run back to Straight Road via Farranlea