ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

14 April – 10 mins @ 10K pace, 4 x 200m fast, 10 mins @ 10K pace  (3 mins to regroup, 100m jog recovery between 200s)

21 April – Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort) – D/S

28 April – 6-8 X 800m with 90 second recovery – Quoile

5 May – Cruise Intervals (Tempo pace) 4 X 1 mile (60s recovery) – Downshire

12 May – 12 x 400m (on grass) with 60 second recovery

19 May – 6 X 1km with 2 minute 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.