For this week's 10k paced session, we are going to use multiples of the "Futura" circuit in Colvilles Place, at the top of the steps just across the Strathaven Road.
The session is:
2 sets of:
2 x 3 laps, 1 minute recovery after each effort +
1 x 2 laps, 30 seconds recovery +
2 x 1 lap, 30 seconds recovery
2 minutes between sets (i.e. 30 seconds after last 1 lap rep + 1:30).
For the warm-up, turn left on the Strathaven Road, at the roundabout cross over and run up Greenhills Road. At the top of the hill, turn right and downhill into the Kelvin and then turn right onto Colvilles Road and along to Futura. Decide within your pack where to do the cool down (either down the steps and straight to the club or a longer route back).
Run in your assigned packs during the warm up and cool down. Try to re-group into your pack during the recoveries. Start the session as soon as your pack arrives. Leave the venue as soon as your pack has finished (do not congregate and wait for other packs to finish). If you are meeting your pack in the Sports Club, remember your mask.
Alan
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