Wednesday Run February 20th

The weather should be quite pleasant again tomorrow night. We will keep to 25 minutes at tempo with 50% of the tempo time for recovery. Huge numbers again last week so we just need to be a little conscious of traffic particularly at the start during the strides. Some more enquiries in from newcomers to the club, the session, because of the format, is suitable for all levels. The group spreads out along the 1km loop with everybody able to run at their own pace without either being left behind or held up. Meet at the usual times, 6:30pm if running from the car park at the city side of the Kingsley Hotel on the Straight Road. Alternatively head straight to the Business and Technology Park on the Model Farm Road, meet at the first roundabout inside at 6:50pm. Please wear some hi-viz gear or some form of lighting.

Session

Easy run from Straight Road via walkway

6 x 60m strides

5 minutes at tempo with 2.5 minutes recovery jog

2 x 4 minutes at tempo with 2 minutes 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