Wednesday runs are coming back this week with the start of the tempo sessions in the Business and Technology Park on the Model Farm Road. Those of you who have been at the sessions in other years will know the format, for any newcomers these sessions are really suitable for all levels in the club from our elites to newcomers, everyone running at their own pace and no one gets dropped. The run is on a 1km loop so runners get spread out on the loop but no one is ever alone.
As the poster describes there are two possible meeting places at the carpark on the city side of the Kingsley Hotel (Just opposite the Bean and Leaf Cafe/Crows Nest), here at 6:30pm or alternatively at the first roundabout inside the technology park, here at 6:50pm. If going directly to the technology park try to get there a little early and do a bit of a warm-up. Those leaving from the Straight Road run along the Curraheen River walkway to the Model Farm Road.
The format of the session is a short warm-up, some strides then the main set.
Session
Easy run from the Straight Road or easy run in the technology park
6 x 60m strides
5 x 4 minutes at tempo pace with 2 minutes easy recovery jog
It will be dark before the end of the session so please wear some hi-viz clothing or some form of light. The business park is relatively quiet but there is some traffic. Just as an aside if anyone is interested Aldi are selling some run lights in their special offers next week.
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