Last week at 24 minutes, next week we will just push up a small bit to 25 minutes for February, might even reduce the recovery time a little. This week we will again do three blocks of 8 minutes as 2 x 4, 8 minutes and 4 x 2.
Usual meeting arrangements; meet at 6:30pm at the carpark on the city side of the Kingsley Hotel. Come ready to run. For any new members or anyone going to the session for the first time, running from the Straight Road to the session and running back, the total distance covered is about 13km. The alternative is to go directly to the Business and Technology Park on the Model Farm Road, if doing this plan on arriving just before 6:50pm. There is visitor parking in the business park, just go to the first roundabout inside the park, take a right turn, there is a visitor carpark about 300m down the hill on the left. You will see other runners arriving there. We meet up to start the session back up at the roundabout. Please wear some form of lighting or Hi-Viz clothing. The session takes place on a 1km loop inside the business park so no one gets dropped or left behind. Please register for the session on Eventbrite here.
Easy run from Straight Road to Business Park on the Model Farm Road
6 x 60m strides
2 x 4 minutes at tempo with 2 minutes easy recovery jog
8 minutes at tempo with 4 minutes recovery
4 x 2 minutes with 1 minute recovery
Easy run back to the Straight Road via Farranlee Park