A mixed set again this week, remember if you have any early season races (duathlons?) it is no harm just to increase the intensity a little for the block of shorter runs at the end (this week, one minute intervals), still not flat out but just pushing a little harder. It was great to see some of our newer members out last week, hopefully the session will continue to attract the newcomers. The session is ideally suited to all levels of fitness and abilities.
Easy warm up as an easy run from the Straight Road or get to the business park a little early and get a warm up lap in
6 x 60m Strides
2 x 5 minutes at tempo with 2.5 minute easy recovery jog
3 x 4 minutes at tempo with 2 minute recovery jog
3 x 1 minute at tempo with 30s recovery jog
Easy jog back to the Straight Road via Farranlea Park if you started from there
Usual meeting arrangements, at 6:30pm at the carpark on the city side of the Kingsley Hotel on the Straight Road or alternatively at 6:50pm at the first roundabout inside the Business and Technology Park on the Model Farm Road. For newcomers or first timers we recommend heading to the business park for at least one or two sessions.
Please wear some item(s) of Hi-Viz clothing or small light as there is some small amount of traffice in the business park. Also please register for the session on here Eventbrite.