Remember we are taking on a block of hill repeats while the track is out of commission for doing the lane lining. Anne-Marie Cooke will be taking on leading the session this week. The group will meet in front of the pavilion in the Mardyke Complex at 7:00pm just to assemble before doing a short warm up on the way to the hill. The hill runs are up are on Rose Hill Upper and start here. For anyone going directly to the start this is in the laneway going up hill directly opposite the “Red House” by the river and is at the western end of Sundays Well.
The run interval starts at the entrance to the small apartment block at the bottom of the hill and goes to the entrance gates close to the top of the hill on the right-hand side, here. The format for the session is to start at a pace that you will be able to maintain across eight intervals. As the group will be mixed ability/fitness as with the track sessions, the leading runners should stop at the top gates, walk for about 5m then turn and jog back down as recovery. The slower runners should turn with the faster runners as they come back down. This means that everyone should get back to the start at the same time and also do approximately the same amount of work.
Promise it’s not as steep as this
Session
Meet at the pavilion at 7:00pm sharp
Easy 1-1.5km easy warm up
8 x hill intervals with jog back down as recovery
Cool down jog back to the Mardyke gates. For anyone who wants a longer cool down to lengthen the session, the footpath by the river through the Lee Fields would be safe and not too busy at that time of the evening. Be mindful of other path users.
So to recap, meet at the pavilion (red brick building beside the track) at 7:00pm sharp. Anne-Marie will lead the session. If you plan on going directly to Rose Hill Upper, I would expect that the group will get there at about 7:10-7:15pm. Remember there is no parking inside the Mardyke complex
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