Departing EDAC Clubhouse at 7:15pm sharp:

10 December – Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort)

17 December – 5km Predicted Time Trial

23 December – 6 X 1km (Wednesday night)

7 January – Hill Training (12 X 45 second effort) – Roughal Park

14 January – 20 minute Tempo run

21 January – 8 X 800m

Further details will be provided on the night by the ‘leader’ of the session such as rest times between intervals and suggested paces based on individual ability. Each training session will begin with a warm up of 10-15 mins slow jog and finish with a cool down of 10 mins slow jog back to the clubhouse.

The majority of sessions will take place within the grounds of the Downshire and on the night we will divide into groups of runners of similar ability.