Time at tempo is moving up to 25 minutes this week, not a huge jump but every little bit counts. I know a good few members are following Noel O’Regan’s programme for the Dungarvan 10 and then the Kinsale 10. The session this week is 5 x 3 minutes at tempo and 5 x 2 minutes at tempo, the recommendation is that for anyone doing Dungarvan they just do the first block of 3 minute repeats.
Usual arrangements for meeting up. For those looking for extra distance meet at the carpark on the city side of the Kingsley Hotel at 6:30pm, come ready to run. For those just looking to do the tempo block meet at the first roundabout inside the Business and Technology Park on the Model Farm Road. Be ready to start the session at 6:50pm. There is a visitors carpark in the business park, drive to the roundabout, take a right off the roundabout and there is a carpark about 300m down the hill on the left. If anyone is a bit nervous, you will see other runners parking in the carpark, if you are a newcomer introduce yourself and the old hands will show you the ropes. The session is ideal for new runners or those new to the club. The session is run on a loop of 1km entirely within the business park so no one gets dropped. We had quite a few new members last week and they all seemed to enjoy the session. Please try to wear some Hi-Viz clothing or small light.
Easy run from Straight Road to Business Park
6 x 60m strides
5 x 3 minutes at tempo with 90s easy recovery jog
5 x 2 minutes at tempo with 1 minute easy recovery jog
Easy run back to Straight Road via Farranlee Park
Please register for the run here on Eventbrite