There was a very big crowd out last week with some of our returning marathon runners and a few first timers as well. We are increasing the time at tempo just a little from 20 minutes up to 22 minutes and will hold it there for a while.
A choice of either of two meeting places; at 6:30pm at the carpark on the city side of the Kingsley Hotel then a warm-up run along the walkway from the Straight Road to the Business and Technology Park on the Model Farm Road. Alternatively head straight to the Business and Technology Park for 6:50pm. For both venues come ready to run. If going directly to the Business Park try to get there a little early to fit in a short warm-up but be at the first roundabout inside the entrance for 6:50pm. There is a visitors carpark in the business park, take a right at the roundabout, about 250m down the hill there is carpark on the left.
Easy run from the Straight Road via the walkway to the business park on the Model Farm Road, alternatively squeeze in a short jog in the business park
6 x 60m strides
4 x 4 minutes at tempo with 2 minute easy recovery jog between
6 minutes at tempo
Cool down, easy run back to the Straight Road via Farranlea Park, if you started from there.
Please register here on Eventbrite. The evenings are very dark and even though the loop is well lit and there is very little traffic please try to wear some Hi-Viz gear. As it says in the poster we run on a 1km loop so no one gets dropped, this means that the session is completely suitable for high performers, beginners and those just starting out on their fitness journey.