Wednesday Run March 4th

Early notice this week as we move into the last month of the tempo sessions. Very much a speed/endurance set this week with just 5 minute repetitions across the full set. Just a reminder that this is still a tempo set (for most). As there is a large group it is not possible to individualize the set, people have to make personal assessments as to where they are in their respective seasons. In general I look for an increase in intensity when we move to the track in April. People who have their A race in May should be looking to increase the intensity a bit now. Usual arrangements meet at the car park 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. If going to the business park directly it would be better to get there a little earlier and get in a warm up lap. Wear some hi-viz or small light. Great to see so many new members coming, for anyone who hasn’t attended yet, fear not the session is on a 1km loop so no one gets dropped.

Session

Easy run from Straight Road to business park

6 x 60m strides

5 x 5 minutes at tempo with 2.5 minute recovery jog

Easy run back to Straight Road via Farranlea Park