ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

19 May – 6 X 1km with 2 minute recovery – Quoile

26 May – (Flat) Pyramid: 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m (@5K pace) [90sec recovery throughout] – grass

2 June – 4 X 1 mile with 2 minute recovery – Downshire

9 June – 3x {4x300m} (first set at 3k pace with 100m recovery jog, second set at 1500m pace with 100m recovery jog, third set at 400m pace with 2min recovery) 2 minutes between sets – grass

16 June – Cruise Intervals (Tempo pace) 4 X 1 mile (60s recovery) – Downshire

23 June 6-8 X 800m with 90 second recovery – Quoile

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.