Wednesday Run February 9th

Tough session this week (I know none of them are easy) but it is all 5 minute straight blocks, no breakdown. For those who ran Dungarvan at the weekend, it is up to you to decide where you are with your recovery. If you ran the race very hard I would suggest doing either a reduced volume session (3 x 5 instead of 5 x 5) or else reduce the intensity. The tempo sessions usually should be run at about 80% drop this to 70-75%. For those who didn’t race full blown session!

Usual meeting arrangements, meet at 6:30pm at the carpark on the city side of the Kingsley Hotel on the Straight Road. Alternatively meet at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm. We have had a good few first timers and new club members turning over the last few weeks and the encouraging thing is they are coming back. The session is suitable for all levels from elite to beginner. The session is run on a 1km loop so no one gets dropped. I would suggest if you are a beginner or not that fit yet, you should come to the Business Park rather than the Straight Road at least for the first couple of sessions.


Easy run from Straight Road to Business Park via Curraheen river walkway.

6 x 6om strides

5 x 5 minutes at tempo with 2.5 minute easy recovery jog

Easy run back from business park to Straight Road via Farranlee Park

Please try to wear some Hi-Viz clothing or some form of small light. Please register in advance on Eventbrite here. There is a visitors carpark in the Business Park, just drive to the first roundabout take a right there and there is a visitors carpark on the left about 300m down the hill. The business park itself is quite well lit with street lighting but the carpark is a bit dark. If you are nervous stay in your car until you see the other runners arriving and parking there. If new, introduce yourself and the old hands will look after you.