Wednesday Run 11th January

We are back with the group runs this coming Wednesday, hopefully people have kept some level of running going over the break. We’ll keep the format of the set very simple for this week on the basis that there will be a few first timers coming out. The arrangements are pretty much standard at this stage but for first timers, new club members etc., just to reiterate: Option 1; meet at 6:30pm at the carpark on the city side of the Kingsley Hotel or Option 2; meet at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:50pm. For both come ready to run, please wear some form of lighting or Hi-Viz clothing.

The sessions are run on a 1km loop in the business park so no matter what level of fitness or ability, no one gets dropped on the tempo part of the session. It is recommended those that think they have a lower level of fitness or are beginners to interval sessions take the option of meeting at the business park at least for their first couple of sessions. there will be an introduction to the session at the roundabout before we start.


Easy run from the Straight Road to the Business Park via the walkway or alternatively get to the business park a little early and do a short warm-up there

6 x 60m strides

6 x 4 minutes at tempo (80%) with 2 minute easy recovery jog

Easy run back to the Straight Road via Farranlea Park if you started from there

For those driving to the run, there is parking for the Straight Road by the County Hall, for those driving to the Business Park, drive into the estate, take a right at the first roundabout and there is a visitor carpark about 300m down the hill on the left.

Looking forward to seeing everybody