Departing EDAC Clubhouse at 7:15pm sharp:

24 September – 4 X 1 mile

1 October – 12 X 400m

8 October – Hill Training (8 X 1:30 minute effort) – Knocknashinna Hill

15 October – 6 X 1km

22 October – 5km time trial

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.