For those doing the BMAF 5k Virtual Road Relay, do not do this session!
Training on Monday is a consolidation of the 400m reps from last week as we made a significant step up in total rep distance. Some found this session quite easy. That is fine, the total recovery was also significantly greater compared to previous weeks. However, if you found it easy, don't go any faster. This is still a 10k pace session and the 30 minute virtual challenge gave a strong indication that what is easy over a 400m rep is not sustainable over 30 minutes, let alone 10k.
The session is again 2 sets of 7 x 400m with 30 seconds recoveries between reps and 2 minutes between sets (which consists of the 30 seconds after the 7th rep + 1:30). Consistency is the name of the game. Be accurate and precise with your pacing. Refer to the video on last Monday's blog post for instructions on how to programme your Garmin via Garmin Connect.
Alan
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