ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

24 March – Cruise Intervals (Tempo pace) 4 X 1 mile (60s recovery)

31 March – Hill Training (9 X 1:30 minute effort) – Knocknashinna Hill

7 April – Pyramid Intervals – 400m [60s recovery], 800m [60s], 1200m [90s], 1600m [90s], 1200m [90s], 800m [60s], 400m

14 April – Target Race – Castlewellan Hill & Dale

Each training session will begin with a warm up of 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.