The run this week will be very much weather dependant so please watch the WhatsApp groups for late notice. Hopefully Barra will have blown itself out by Wednesday evening. If we are still under weather warning we may have to cancel.
We are moving up to 24 minutes at tempo if we go ahead. It will be divided into 4 blocks of 6 minutes.
As with last week there were some people who did half marathons at the weekend, they need to be very careful with their recovery. If you did a half marathon at the weekend I would not recommend a full blown tempo session.
Usual arrangements for meeting; 6:30pm at the carpark on the city side of the Kingsley Hotel on the Carrigrohane Straight Road or alternatively at 6:50pm at the first roundabout inside the the Business and Technology Park on the Model Farm Road.
Please register for the session on Eventbrite here. Try to wear some Hi-Viz gear or some form of small light. Run is suitable for all levels, If you are a beginner or first timer on this session go directly to the business park rather than the Straight Road. The tempo part of the session is on a 1km loop in the business park so no one gets dropped.
Easy run from Straight Road to Model Farm Road via Curraheen River Walkway
6 x 60m Strides
6 minutes at tempo with 3 minutes recovery jog
2 x 3 minutes at tempo with 90s recovery
3 x 2 minutes at tempo with 1 minute recovery
6 x 1 minute with 30s recovery
Easy run back to Straight Road via Farranlea Park