Training Monday 23rd November

We have finally arrived. Tonight is the 10k session and will hit a total rep distance of 10k at 10k pace. The session is as follows

2 sets of 9 x 400m + 1 set of 7 x 400m. 30 seconds of recoveries between reps and 2 minutes between sets (effectively 30 seconds recovery + 1:30 recovery after the last rep of each set).

Probably easiest to set this up on your watch as 3 sets of 9 x 400m (or 9 x open reps with a manual lap button press when you cross the finish marker) and then just stop after 7 of the reps on the last set.

Naturally, we return to Langlands Place for this session. The warm-up is along the Strathaven Road and cross at the small roundabout, around in front of Sainsburys and up the hill to Langlands Place. Decide in your pack how to cool down (probably via the shorterst route possible). Really important to hit the right pace from the start of the session and not to go too fast.

Alan