Saturday Tempo Run

Locations - check timetable: Caves Beach Surf Club, Swansea Belmont Surf Club, Salts Bay, Swansea Pool, Swansea RSL & Swansea Bay Beach
Time: meet from 6:15am for 6:30am Sharp start.

How long/ how far? We run for 60 - 90 minutes. We alternate between a longer tempo run (9 - 16km) & hilly loop courses.

Courses vary weekly:
1. Loop/ Hill Runs: 2 - 3km warm-up run to a pre determined hill rep or loop destination. We run longer loops over hilly 800m - 1.5km courses. Tip - keep a bit in the tank for later in the session!
2. Tempo Runs: these are the foundation of all great run programs. It is a continuous run where we start easy & pick it up to a medium+ pace often finishing strong! It’s a great feeling nailing a good tempo run!

Run maps - we have a “Lake Mac Multisport” club here so join up & see our weekly Saturday runs!

New runner or returning from injury? If you are just starting or getting back into it keep the intensity at medium level only to help recovery & avoid injury! Please advise Coach Spot of any old or recent injuries in advance of attending any run squad.

Run & Triathlon Programs? Yes we offer these with details on our squad fee link below