Mixed session this week of 4s, 3s and 2s with the usual 50% recovery between. Weather should be OK and it would be great to keep the big numbers up. Usual meeting places either the carpark on the city side of the Kingsley Hotel at 6:30pm for an easy warm up run across to the business park or alternatively at 6:50pm at the first roundabout inside the Business and Technology Park on the Model Farm road.
Easy warm up, either an easy run from the Straight road to the business park or get to the park a little early and squeeze in a warmup lap
6 x 60m strides
2 x 4 minutes at tempo with 2 minute easy recovery jog
3 x 3 minutes at tempo with 1.5 minute recovery
4 x 2 minutes at tempo with 1 minute recovery
Easy run back to the Straight Road via Farranlea Park if you started there
We have had a good few first timers and new members joining us over the last few weeks. It would be great to keep that going. For anyone who has any doubts, the session is run on a 1km loop so no matter what your state of fitness you won’t get left behind, runners just get a bit spread out over the course. Equally for those who have quite a high level of fitness you will not be held up, there is quite a high standard at the pointy end of the session.
We would like everyone to register for the run on Eventbrite, please register here. Try to wear some Hi-Viz clothing or some form of lighting. Assemble at the first roundabout inside the business park at 6:50pm and again at the end of the session.