Wednesday Run February 16th

Great numbers holding up, with new members arriving every week, great to see. We are still holding on a total of 25 minutes at tempo for another two weeks. This week we will do a descending series from 7 to three minutes.

Usual arrangements, meet at 6:30p at the carpark on the city side of the Kingsley Hotel on the Straight Road. Come ready to run. Alternatively meet at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm, again ready to run. For those who don’t know the business park there is a visitors carpark. Go to the first roundabout, take a right there and there is a visitors carpark about 300m down the hill on the left. If you are nervous in the dark, you will see the runners arriving and heading out on a bit of a warm up. Introduce yourself and they will look after you.

For new members or first timers I would recommend going to the business park at least for the first week or two until you get a feel for the session. Everyone needs to register here on Eventbrite. Please try to wear some Hi Viz clothing or some form of small light. The session is ideal for beginners or those not at peak fitness, the run is on a 1km loop so no one gets dropped.


Easy from the Straight Road via the Curraheen River walkway, or alternatively arrive a bit early at the business park and squeeze in an easy warm up lap before 6:50pm.

6 x 60m Strides

7 minutes at Tempo with 3.5 minute easy recovery jog

6 minutes at tempo with 3 minutes recovery

5 minutes at tempo with 2.5 minutes recovery

4 minutes at tempo with 2 minutes recovery

3 minutes at tempo with 1.5 minutes recovery

Cool down run back to Straight Road via Farranlee Park