After a few weeks of lower total volume to allow recovery, we are stepping back up to the total volume we were at back in August for this weeks 10k session.
2 sets of 9 x 400m at 10k pace, 30 seconds recoveries between reps and 2 minutes recovery between sets.
If you haven't been doing these sessions regularly, then cut back the number of reps. The most important thing is to be running at the correct pace rather than slogging out all the 400's at a slower and slower pace.
For those attending the club, please fill in the pre-book form and check which pack you are in before attending the club. Packs will be published by 18:45 on Monday. The venue for the session is Langlands Place. Packs to decide their own route from the Sports Club to the venue and back again at the end.
Remember that under the current tighter Covid restrictions, social distancing must be maintained throughout the session (i.e. 2m side-by-side and 5m ahead/behind the next runner in your pack and any other runners you meet or pass on the way). This applies during the warm-up/cool-down and during the rep session. The road at Langlands Place is plenty wide enough to pass someone leaving a 2m gap, so keep that in mind.
Alan
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