Wednesday Run 8th January 2020

First run of the New Year, so a gentle enough reintroduction! Meet at the usual times and places: In the carpark on the city side of the Kingsley Hotel at 6:30pm or alternatively at 6:50pm at the first roundabout inside the Business and Technology Park on the Model Farm Road. Session this week will just be 20 minutes at tempo, formatted as 2 x 5 minutes 2 x 3 minutes and 2 x 2 minutes. For any new members or potential members, the session is suitable for all levels, we run on a 1km loop in the business park so no one gets dropped. Please make your self known if you are not yet a member as you will need to sign a guest sheet.


Easy run from Straight Road to Business park on the Model Farm Road (alternatively do your warmup in the Business park.

6 x 60m strides

5 minutes at tempo with 2.5 minutes recovery jog

2 x 3 minutes at tempo with 90s recovery jog

2 x 2 minutes at tempo with 1 minute recovery jog

5 minutes at tempo

Easy cool down run back to the Straight Road via Farranlea Park