Wednesday Run November 9th

No guarantees with the weather this week but once you are out it’s grand! Last week at 20 minutes tempo before we push it up a little bit. Sessions have been really well intended in spite of the dodgy weather hopefully we can keep that going. It’s a bit repetitious saying that the sessions are suitable for all levels but this is the time of the year when we have lots of new members joining so it is important to let them know that they will be able for the session.

Usual meeting arrangements for the evening: Meet at 6:30pm at the carpark on the city side of the Kingsley Hotel on the Straight Road or alternatively at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm. For both venues come ready to run. The tempo part of the run is on a 1km loop in the business park so no one gets dropped or left behind.

Please register in advance on Eventbrite here. We recommend that beginners or first timers go to the meeting point at the Business park first before going to the Straight Road at least for the first few weeks.


Easy warm up run from the Straight Road via the walkway if meeting by the Kingsley


Try to get to the business park a few minutes before 6:50pm and get a short warm up on the loop

6 x 60 strides

1 x 4 minutes at tempo with 2 minute easy recovery jog

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

1 x 4 minutes at tempo

Cool down for those who ran from the Straight Road is an easy run back via Farranlea Park

For those unfamiliar with the terminology tempo is between Zone 3 and Zone 4 using zones. This would be between 75% and 85% of maximum heart rate if using a heart rate monitor. On a scale of 0-10 on perceived effort (RPE Rate of Perceived Effort) it would be somewhere between 4 and 6.