Wednesday Runs are Back – First Run of the Autumn Winter 19th October

We’re starting the autumn/winter series of runs this coming Wednesday. These runs take place in the Business and Technology Park on the Model Farm Road, here. (For some reason the Pin is labelled Outcome Digital) These runs are suitable for all levels as we run on a 1km loop within the park so no one gets dropped. Unlike the track sessions where we run fixed distances for these run sessions we run to time. There are two options for meeting up 1) at the carpark on the city side of the Kingsley Hotel opposite the new student apartment building site on the Straight Road at 6:30pm, this group then runs across to the Business park along the walkway; 2) alternatively meet inside the Business Park at the first roundabout inside the entrance at 6:50pm.

It is recommended for those that are less fit or just beginners to meet in the business park rather than at the Straight Road at least for a few weeks until they can determine where they fit within the group. The runs consist of a short warm-up a few strides then into a timed set. The sessions are a set of tempo runs with a recovery jog in between the tempo runs. Tempo should be run at about 75-80% effort whether using heart rate or perceived effort (RPE), the recovery jog should be easy but try to keep to a running action no matter how slow, try not to walk the recovery.

As mentioned above the whole session is run on a 1km loop within the Business Park so the runners break up into small groups of roughly equal ability but no one is dropped.

There is parking in a visitors carpark within the business park, just go to the first roundabout, take a right turn and about 300m down the hill there is a small carpark on the left. Don’t park in the carpark of any of the businesses in the park as there is clamping. If you arrive early start a short warm-up but be at the top roundabout for 6:50pm We will start with 20minutes at tempo with recovery at 50% of the tempo time.


Easy jog from the Straight Road to the Business Park via the walkway

6 x 60m strides

3 x 4 minutes at tempo with 2 minutes easy recovery jog

4 x 2 minutes at tempo with 1 minute easy recovery jog

Easy run back to Straight Road (for those that ran from there) via Farranlea park