Wednesday Run 10th November

Tough session this week, at least I think it is! Pushing the time at tempo up to 22 minutes and we will hold it at that for 3 or 4 weeks. A set descending from 7 minutes down to 4 minutes. For those racing in the myriad races that seem to be on every weekend at the moment they need to balance race preparation with recovery.

Usual arrangements; meet at the carpark on the city side of the Kingsley Hotel at 6:30pm, come ready to run, easy jog from there across to the Model Farm Road via the walkway by the Curraaheen river. This route is not lit so head torches are a good idea. Alternatively meet at the first roundabout inside the Business and Technology Park on the Model Farm Road, meet there at 6:50pm or a little earlier to get a short warm-up in before the session starts.

Register here.


Easy run from the Straight Road to the Model Farm Road

6 x 60m strides

7 minutes at tempo with 3.5 min easy recovery jog

6 minutes at tempo 3 minute recovery

5 minutes at tempo 2.5 minute recovery

4 minutes at tempo

Easy run back to the Straight Road via Farranlee Park

Try to wear something Hi-Viz or some form of small lighting. As mentioned before the session is suitable for all levels from the club’s podium finishers right through to beginners. The main set is run on a 1km loop so no one gets dropped during the session.