Departing EDAC Clubhouse at 7:15pm sharp:

22 October – 5km Time Trial

29 October – 8 X 800m

5 November – 6 minute effort, 5, 4, 3, 2, 1 (recovery is half of effort)

12 November – 12 X 400m

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

26 November – 5km time trial

3 December – 20 minute Tempo run + 2 X 400 m

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.