A reasonably difficult format format for this week’s set with 4 x 5 minutes and a 2 minute tempo in the middle. Just a precautionary note about group sessions. It is not possible to effectively “coach” a large group like we have. Individuals themselves have to monitor the the intensity level that “tempo” means for them. Tempo is intended to be at about 80% of max heart rate. This easy enough to assess if wearing a heart rate monitor (HRM). It is also very useful to have a good feel for your own RPE, Rate of Perceived Effort (or Exertion). People need to know where they are in their training cycle with respect to their key races during the summer and adjust their intensity to match this cycle. For tomorrow night, usual arrangements, meet at 6:30pm at the carpark on the city side of the Kingsley Hotel on the Straight Road. Alternatively at 6:50pm at the first roundabout in the Business and Technology Park on the Model Farm Road. If going to the business park, get there a little early and get a warm-up lap in. Try to wear some Hi-Viz or some form of light, notice quite a few people turning up in black or very dark colours!
Session
Easy run from Straight Road to business park on the Model Farm Road
6 x 60m strides
2 x 5 minutes at tempo with 2.5 minutes recovery jog
2 minutes with i minute recovery jog
2 x 5 minutes at tempo with 2.5 minutes recovery jog
Easy run back to the Straight Road via Farranlea Park
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