Wednesday Tempo Run 30th November

Well done to everyone who competed in what looked like awful conditions in Clonakilty also to anyone who did the 10 miler on the new Macroom Bypass. As usual you have to make the call on your own recovery status, if you are feeling fatigued take it a bit easier than usual. Also for anyone doing the Waterford Half marathon this coming weekend, don’t do the full session, maybe the first 2 min tempo and three of the three minutes.

So the full session this week is 2 minutes at tempo, 6 x 3 minutes and a final 2 minutes. Meeting at the usual times, at 6:30pm at the carpark on the city side of the Kingsley Hotel on the Straight Road. Alternatively meet at 6:50pm at the first roundabout inside the Business and Technology Park on the Model Farm Road. Please wear some form of light or some Hi-Viz clothing. Register for the session here on Eventbrite.


easy run from the Straight Road via the walkway or get to the business park a little early and get a warm-up lap in before the session

6 x 60m strides

2 minutes at tempo with 1 minute easy recovery jog

6 x 3 minutes with 1.5 minutes recovery

2 minutes at tempo

Easy run back to the Straight Road via Farranlea Park if you started from there

For any new members of the club the session is suitable for all levels of fitness and experience. The run is on a 1km loop so no one gets dropped or left behind. If this is to be your first time it is recommended you come to the Business park rather than going to the Straight Road. There is some parking in the visitors carpark in the business park, take a left at the roundabout and the carpark is about 300m down the hill on the left.