Wednesday 12th January 2022

Happy New Year all.

Back after the break, hopefully everybody has been keeping in touch or a bit more. As many are following Noel’s 10 miler training plan we will start back where we left off at 24 minutes at tempo. Noel is incorporating the Wednesday sessions into his programme, there are just about 4 weeks to the Dungarvan 10.

The session will be the format we have used before with 4 blocks of 6 minutes, a full six at either end and 2 x 3 and 3 x 2 in the middle each with 50% of the time at tempo for recovery.

For any newcomers to the club or more particularly newcomers to the run sessions, these are suitable for all. The tempo part is run on a 1km loop in the Business and Technology Park on the Model Farm Road so no one gets dropped. The session organically splits into people of similar pace.

Meet at the Carpark on the city side of the Kingsley Hotel at 6:30pm, come ready to run or alternately come directly to the first roundabout inside the Business Park here at 6:50pm.


Easy run from carpark on the city side of the Kingsley Hotel to the Business and Technology Park on the Model Farm Road

6 x 60m Strides

6 minutes at tempo with 3 minute easy recovery jog

2 x 3 minutes at tempo with 90s easy recovery

3 x 2 minutes at tempo with 1 minute recovery

6 minutes at tempo

Easy run back to the Straight Road via Farranlee Park

Typically if you run from the Kingsley and back you will cover somewhere of the order of 12-13km, if you go directly to the business park you will cover about 6 – 8km. Please wear some Hi-Viz clothing or some form of lighting.