Wednesday Run January 15th

There was a decent crowd out last week in spite of some truly horrible weather. Conditions look significantly better for tomorrow evening, if a little bit colder. Pushing the time at tempo up to 22 minutes this week. For anyone doing any of the upcoming 10 milers they might need to start upping the intensity a little. Others looking towards the tri-season starting in May can keep it a bit lower for a while. For any newcomers to the club, the session is suitable for all levels. The main part of the session is run on a 1km loop in the business park so no one gets dropped. Meet at the car park on the city side of the Kingsley Hotel at 6:30pm or alternatively at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm. If heading to the technology park try to get there a bit early and squeeze in a warm up lap. Wear some hi-viz or some kind of small light.

Session

Easy run from the Straight Road to the business park

6 x 60m strides

3 x 4 minutes at tempo with 2 minute recovery jog

2 x 3 minutes at tempo with 90s recovery jog

2 x 2 minutes at tempo with 1 minute recovery jog

Easy run back to the Straight Road through Farranlea Park