Tuesday Road Tempo Session

Meeting Location: 
Civic Centre

GROUP 3 - 6 -HighCross Horror

Group 6 -Depart 18:35pm

Group 5 - Depart 18:40pm

Group 4 - Depart 18:45pm

Group 3 - Depart 18:50pm

GROUP 1 & 2 - Caerleon Canter OR HighCross-Cardiff Road

Group 2 - Depart 18:40pm

Group 1 - Depart 18:50pm

Weds Interval Session Road/Track

Meeting Location: 
NISV @18:30

All groups to meet at NISV at 18:30pm, the session will start at 18:45pm

LiRFs and CiRFs will provide full details of the session on the night.

GROUP 1 & 2 - TRACK

Session Distance approx 7.5 miles

GROUP 3 & 4 - Riverfront Intervals

Including run to and from the Riverfront session distance approx 8miles

GROUP 5 & 6 - Riverfront Intervals

Runners should drive to the Riverfront and back.

Tuesday Road Tempo Session

Meeting Location: 
Civic Centre

CAERLEON CANTER - TO THE SHIP ONLY - GROUPS 3 - 6

Group 5 & 6 - Depart 18:35pm - Easy Pace

Group 4 - 18:40pm - 1 mile Warm-Up - 4 miles Tempo - 1 mile Warm-Down

Group 3 - 18:45pm - 1 mile Warm-Up - 4 miles Tempo - 1 mile Warm-Down

* Runners please do not stop at the ship, turn and head straight back

GREYHOUND - GROUPS 1 & 2 - EASY PACE

Group 2 - Depart 18:45pm

Group 1 - Depart 18:50pm

* Runners please do not stop at the Greyhound, turn and come straight back

Tuesday Interval/Tempo Session

Meeting Location: 
Civic Centre

All Groups to meet at the Civic Centre from 18:30pm

LiRFs will provide full session details on the night

Group 6: Depart 18:40pm - 2 Bridge Interval Session (5 miles)

Group 5: Depart 18:40pm - 2 Bridge Interval Session (5 miles)

Group 4: Depart 18:40pm - 2 Bridge Interval Session (6 miles)

Group 3: Depart 18:40pm - 2 Bridge Interval Session (6 miles)

Group 2: Depart 18:40pm - Caerleon Canter (Full Loop)

Group 1: Depart 18:45pm - Caerleon Canter (Full Loop)

Road/ Track Intervals

Meeting Location: 
NISV @18:30

All Groups to meet at NISV for an 18:45pm departure

LiRFs will provide full session details on the night

Group 6 - Track

Group 5 -Track

Group 4 - Track

Group 3 - Track

Group 2 - 7.5 miles road intervals

Group 1 - 7.5 miles road intervals

Tuesday Road Tempo Session

Meeting Location: 
Civic Centre

Meet at the Civic Centre from 18:30pm.

LiRFs will provide full details on the night - please can all runners stick to the handicap departure times

Group 6: Depart 18:35pm - Caerleon Canter - Runnners to Turn at St Julians Pub and head back (PLEASE DO NOT STOP)

Group 5: Depart 18:40pm - Caerleon Canter - TO THE SHIP ONLY - DO NOT STOP

Group 4: Depart 18:45pm - Caerleon Canter - TO THE SHIP ONLY - DO NOT STOP

Group 3: Depart 18:50pm - Caerleon Canter - TO THE SHIP ONLY - DO NOT STOP

Intervals Session

Meeting Location: 
NISV

All group to meet at NISV for 6:45pm depart

LiRFs will provide full session details on the night

Group 5/6 - Road SDR Intervals - 5miles   

Group 3/4 - Road SDR Intervals - 6miles     

Group 1/2 - Track Session - Yasso 800m - 8miles

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