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Speed and endurance

April 16@ 6:30 pm - 7:30 pm

Grangemoor grunts

Warm up run: easy pace to Grangemoor (stop and regroup at parkrun start area).  Dynamic stretches: do approx 20m walking lunges, high knees back to start.  Repeat.

Main activity: 

  • Fast pace to central hub (8/10 effort; talk test – saying your name should be possible, conversation won’t be).
  • Easy recovery pace to ‘Alan’s key’ (parkrun turn at bottom of path by Ikea – there’s a stud and coloured dot in the path to mark the spot).
  • Fast pace back to Hub.
  • Easy recovery pace to ‘Batty corner’ (parkrun turnnearest to Penarth Road – marked, as above).
  • Fast pace back to Hub.
  • Recovery back to start.
  • 2 minute recovery.
  • Repeat sequence – increasing pace slightly if you feel able.
  • Easy paced run back to Tesco.

Note: if there is time at end of session, stop at Pont-y-werin.  Do 2-4 sprints up/recovery down across bridge.

 

Details

Date:
April 16
Time:
6:30 pm - 7:30 pm
Event Category:
Event Tags:
,

Organiser

Women Running Penarth
Email:
info@womenrunningpenarth.org.uk
Website:
www.womenrunningpenarth.org.uk

Venue

Tesco Penarth Marina
Terra Nova Way
Penarth, Vale of Glamorgan CF64 1SA United Kingdom
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