Albury-Wodonga Dawn League Saturday Session
Want to recce the Nail Can Hill Run? Keen to get race ready? Join us this Saturday 20th April for a tempo session on the course.
We will plan to carpool to the start line, then collect the cars after coffee/run if you need to go earlier. Feel free to meet us at the NCH Start Line, too.
Morning Run Sheet:
Meet at Day Street Car Park opposite Frankies, 06:55.
Carpool to Lavington Sports Ground, 07:00.
Warm-Up, 07:20.
11km Tempo effort with 4 Pace Groups👇, 07:30-07:50.
Re-Group at Bonnie Doon Park (Finish) for a photo!
Cool down to Frankies, 08:45.
Drink Coffee, Eat Pastries
Collect Cars ~09:45
4 Group Paces, based off 5k RP:
Pace Group 1 - <18:00 5k RP*
Start 07:55 | ~50mins
Pace Group 2 - 18:00-21:00 5k RP*
Start 07:45 | ~60mins
Pace Group 3 - 21:00-25:00 5k RP*
Start 07:35 | ~70mins
Pace Group 4 - 25:00-30:00 5k RP*
Start 07:30 | >75mins
Remember, this is a TEMPO SESSION. Stay controlled and relaxed. We will also look for a group leader to take the warmup and get the group started on time. If that could be you, please let us know.
*5k RP (Race Pace) - your current one - is used as a very rough guide to help you know which group to go with. If in doubt, go down a group. Once started, you can session at your own pace.
Spread the word. Bring Your Mates. Old and New welcome.