Wednesday Run November 8th

Here’s hoping that the weather this week is a little better than the first two weeks. Thanks to Noel for taking the session last week. Mixed time session this week with 3 by 4 minutes at tempo and 4 x 2 minutes. remember no need for too much intensity at this time of the year unless you are targeting a race in December. As we said in earlier posts Noel and Roisin are developing a programme that will incorporate the Wednesday runs and targeting the Kinsale 10 miler in February.

Usual meeting arrangements, at 6:30pm at the carpark on the city side of the Kingsley Hotel, opposite the new Bean and Leaf Cafe in the Crows Nest student accommodation building. Alternatively go directly to the Business and Technology Park on the Model Farm Road for 6:50pm. The groups meet together at the first roundabout inside the business park.


Easy run from the Straight Road to the business park via the Curraheen river walkway or alternatively get to the business a little early and get a warm up lap in

6 x 60m strides

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

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

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

As mentioned before this run session is suitable for all levels of experience and fitness. The session is run on a 1km loop so no one gets dropped or left behind