Wednesday Run 1st November

Second run of the winter series. Coach Noel O’Regan is going to take charge this week. We had a good group last week and a good session in spite of the rain. Weather is not looking too promising again this week so keep an eye on the club WhatsApp for any late announcements. As a general rule we will run in a yellow rain warning but for safety reasons if any of the Met Eireann warnings go to orange we cancel. Remember you never regret going for a run in the rain.

Noel and Roisin will be developing a 10 week run programme targeting the Kinsale 10miler in February. This programme will incorporate the Wednesday runs and will begin in December.

The session this week is similar to last week, 4 x 5 minute at tempo with 2.5 min easy recovery jog. Again remember these sessions are suitable for all levels of fitness and experience. There is a really good group vibe in the session and no one gets dropped as we run on a 1km loop.

As usual there are two options for the meet up, at 6:30pm at the carpark on the city side of the Straight Road opposite the new Bean and Leaf cafe in the new Crows Nest apartment building. Or alternatively go directly to the Business and Technology Park on the Model Farm Road at 6:50pm. It is recommended if you are new to the sessions that you start by going to the business park. Also if possible please wear some Hi Viz or some form of light for the session, there is not much traffic in the business park but there is a little.


Warm up: Easy run from the Straight Road via the Curraheen River walkway or alternatively get to the Business Park a little early and get a warm up lap in before the session

6 x 60m strides

4 x 5 minutes at tempo (75-80%) with 2.5 minute easy recovery jog

Cool down: for those who came from the Straight Road, easy run back via Farranlea Park

There is some parking in the business park for those that want to drive to the session. Go to the first roundabout inside the park, take a right and there is a visitors carpark about 300m down the hill on the left.