Wednesday Tempo Run 23rd November

This week’s session is a normal format but also set up to accommodate the people racing in Clonakilty at the weekend. we’ll start with 5 x 2 minutes and then 3 x 4 minutes. The recommendation is that those doing Clon would just do the 5 x 2, everyone else does the full session


Easy run from Straight Road to the Business Park via the Curraheen River walkway or alternatively get to the business park early and do a brief run before 6:50

6 x 60m strides

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

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

Easy run back to the Straight Road (if you ran from there) via Farranlea park

Usual meeting arrangements; at 6:30pm by the carpark on the city side of the Kingsley Hotel on the Straight Road or alternatively at 6:50pm by the first roundabout inside the Business and Technology Park on the Model Farm Road. The run along the walkway from the Straight Road, if going directly to the business park try to get there a little early and put in a short warm up before 6:50pm. There is visitor parking in the business park if driving to the session, go to the roundabout inside the entrance take a right and the visitor parking is about 300m down the hill on the left.

Please register for the session here on Eventbrite. Please try to wear some form of small lighting or some Hi-Viz clothing, the business park is well lit but there is also some light traffic from time to time. The session is ideal for all levels of experience and fitness. We run the tempo set on a 1km loop so not one either gets dropped or held up.