For the winter months, the aim is to focus on strength and endurance as the possibility of regular, quality race pace sessions is at the mercy of the weather (there will be occasional 10k/5k pace sessions though to maintain what you have developed this year).
The first session of this series is at Lickprivick and is at threshold effort. This means you are not powering up a short hill risking injury but are running at a steady, sustained pace. We will do shorter, faster hills once the legs have adapted to hill running.
Take the usual route from the club to Lickprivick via the Murray. Then do 3 x 1 lap of the Lickprivick circuit (up to the water tower, over the top on the footpath, past the school and then turn left back down Owen Avenue and past the lock-ups to the start at the bottom of Lickprivick). The threshold effort is to the water tower; the recovery is the rest of the lap during which you should allow your pack to regroup.
Alan
1 comment:
That was a session i was desperately needing. Exposed my lack of strength on the hill. Good to get a good hill session under the belt.
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