We will start our autumn/winter running this week. Apologies for the late notice but life gets in the way sometimes. The main body of the run happens in the Business and Technology Park on the Model Farm Road, see here. You have a choice of two meeting places either at the first roundabout inside the entrance to the park or alternatively for those who want a longer warmup, meet at the carpark on the city side of the Kingsley Hotel on the Straight road opposite the student accommodation building site and jog across from there along the walkway to the Model farm Road. For those who have not done the session before it is suitable for all levels, for weaker runners it is better to go to the meeting place in the Business Park rather than running across and risk getting dropped. The run in the business park is on a 1km loop so no one will get dropped or left behind in the main set. It is still necessary to register, the registration is here.
If going to the Straight Road meeting place be there before 6:30pm ready to run, if meeting in the Business Park be there at 6:50pm ready to run. There is visitor parking in the Business Park, turn right at the first roundabout and the carpark is down the hill about 300m on the left.
Please wear some Hi-Viz clothing or simple lighting, there is not much traffic but there is some.
The session will consist of a short warm up with some stride outs then the main set. The main set is over a set time at a tempo (80%) rather than distance with 50% of the tempo time as recovery; e.g. 4 minutes at tempo with 2 minute recovery jog. For those coming directly to the business park it is advisable to get there a little early and fit in a short jog in advance.
This week’s set, easy introduction. Can’t emphasize enough that this is suitable for all levels beginner to elite!
Session
Easy jog from Straight Road or meet in the Business Park
6 x 60m strides
4 x 4 minutes at tempo pace with 2 minutes recovery jog
2 x 2 minutes at tempo pace with 1 minute recovery jog
Cool down or easy run back to Straight Road via Farranlee Park
Please don’t forget to register on Eventbrite as soon as it opens.
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