Wednesday Run March 16th

Girl_run_toonThe weather is fine and settled for a while so a cool crisp evening in store.  Getting towards the end of our time on the road with the track calling from April on.  Ronan Ryan will lead the session this week in the absence of the usual slave driver.  The session is straight forward enough in blocks of 8 minutes.  Meet at the usual time 6:30pm at the car park at the city end of the Straight Road opposite the old Crow’s Nest Pub.  The group leaves pretty promptly at 6:30 so arrive ready to run


Easy run from the Straight Road to the Business Park on the Model Farm Road

6 x 60m strides

8 minutes tempo with 3 minutes recovery jog

2 x 4 minutes tempo with 2 minute recovery jog

4 x 2 minutes with 1 minute recovery jog (first two tempo, second two hard)

Easy run back to the Straight Road