The Amphibian King Galway running group (#AKGrunning) in association with #Saucony met up again on Saturday with a slightly lower turnout of 19 participants turning up to test their legs.
After a briefing and distribution of Hi-Vis jackets it was time to get going.
As the weather this week was decidedly colder with a biting wind coming off the Atlantic we did a brief warmup indoors before heading out. Going from 5 pushups (either full plank style or knees on the floor) to 5 star jumps and back to pushups a few times got the heart rates up and the blood flowing.
Outside for the brisk 5 minute walk, swinging the arms and stretching the legs allowed everyone to maintain the raised heart rate and limber up some muscles. It brought us from the shop to the coast road.
A 10 second countdown lead to the first of five run sessions. The goal is 90 seconds of good work followed by 120 seconds of recovery, repeating this for a total of 5 and then a warm down brisk walk should have everyone back at the start.
Effort in the first run should be the same in the last and you should be giving yourself a little push, get out of your comfort zone.
Everyone should repeat this session twice during the week being mindful of a rest day between the sessions and ideally two days before the next level on Saturday.
I had a problem with the Map My Run data so I have linked here to my recording and mapping through my Polar RCX-5 watch.