Wednesday Tempo Session and Tempo Light, November 24th

Splitting the session into two groups just for this week. There are quite a few people from the club running in one or other of the events in Clonakilty on Saturday. I would not recommend the full blown tempo session for anyone taking part but it is a good idea do do something at a higher pace. We will split the session into two groups. Feidhlim will be in charge of the whistle for the regular session, I will take the light session.

Main session will be a set of 3 and two minute repeats, the light session will be shorter. People doing the full session usually cover of the order of 12-13kms if they run from the Straight Road and run home via Farranlea. I would suggest just for this week those running Clon should go straight to the Business Park and keep the total to the order of about 6kms.

Usual meeting arrangements, at the carpark on the city side of the Kingsley Hotel at 6:30pm or at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm. Please wear some form of lighting or Hi-Viz clothing.

Main Session

Easy run from Straight Road via Curraheen River walkway

6 x 60m strides

6 x 3 minutes at tempo with 90s easy recovery jog

2 x 2 minutes at tempo with 1 minute recovery

Easy run back to Straight Road via Farranlea Park

Light Session

Easy warm up

4 Laps tempo for most of the straights

Easy on the bends plus

1 cool down lap

Please register for the session here on Eventbrite