Wednesday Run October 23rd

Second night on the Model Farm Road, great crowd last week hopefully we can keep the numbers up over the winter. We are going to hold the time at tempo at 18 minutes for another couple of weeks then slowly start pushing it up. Usual arrangements, meet at the carpark opposite the old Crow’s Nest on the city side of the Kingsley Hotel at 6:30pm, come ready to run. Alternatively head directly to the first roundabout inside the The Business and Technology Park on the Model Farm Road for 6:50pm. There is a visitors carpark in the technology park, we would recommend using this. Please wear some hi viz clothing or some form of lighting. Beginners/newcomers welcome

Session

Easy run to the business park on the Model Farm Road

6 x 60m strides

2 x 3 minutes at tempo with 90s recovery jog

3 x 2 minutes at tempo with 1 minute recovery

4 x 90s at tempo with 1 minute recovery

Easy run back to the Straight Road