Planning on this to be the last of the tempo runs in the Business and Technology Park, we will hopefully be moving to Rose Hill Upper for 4 weeks of hill repeats, this is close to the bottom of Sunday’s Well directly across the road from the Mardyke. After the 4 weeks we will be on to the track in April for the summer.
This weeks session is straight forward enough, 4 x 3 minutes, 4 x 2 minutes and 5 x 1 minute at tempo with 50% of the tempo time as recovery. For anyone doing the Kinsale 10 at the weekend, I would recommend just doing the 4 x 3 minutes and just jogging round for the rest or if you want a sharpner do the 4 x 3 and the 5 x 1.
Usual meeting arrangements for meeting up, for those who like a longer session meet at the carpark on the city side of the Kingsley Hotel at 6:30pm and run over with the group via the Curraheen River walkway. Alternatively meet at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm. For any newcomers to the club or first timers I would recommend going directly to the business park. The session is run on a 1km loop, the group spreads out along the loop so no one gets dropped.
Please wear some Hi-Viz clothing or small light. There is a visitor’s carpark in the business park, just turn right at the first roundabout and the carpark is about 300m down the hill on the left.
Easy run from the Straight Road to the business park or get to the business park a little early and do a short warm-up
6 x 60m Strides
4 x 3 minutes at tempo with 90s easy recovery jog
4 x 2 minutes at tempo with 1 minute recovery
5 x 1 minute with 30s recovery
Easy run back to Straight Road via Farranlee Park