Wednesday Tempo Run Nov 17th

Taking the intervals down a bit after last week to 4 and 3 minutes. Big crowds turning up for the last couple of weeks which is great. We just need to be a little careful as there is some small amount of traffic in the estate, try to keep in close to the kerb to allow space for the cars to pass. Quite a few people are wearing some form of Hi-Viz, it would be great if everyone could.

We need to continue registering for the run on Eventbrite, here. Usual arrangements for meeting up; 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 anyone running from the Straight Road it would be good to have a head-torch or something similar. We had a few first-timers last week which was great. The session is suitable for all regardless of level of fitness or experience as we run on a 1km loop so no one gets dropped. For those that are new or not quite at peak fitness we would recommend meeting in the business park rather than on the Straight Road.


Easy run from the Straight Road to Model Farm Road via the Curraheen Road river walkway

6 x 60m strides

4 x 4 minutes with 2 minute easy recovery jog

2 x 3 minutes with 1.5 minute recovery

Easy run back to Straight Road via Farranlea Park