Training Monday 9th November

 Stepping up a in distance a little from last week's 3k pace reps but dropping the pace down ever so slightly to 5k pace. This week we are doing:

4 sets of (1 x 800m, 60 seconds recovery, 1 x 400m, 60 seconds recovery), 2 minutes between sets.

Pace is slightly slower than last week. Estimate your pace as follows:

If your 10k time is 40 minutes (= 4 mins/km = 1:36 /400m) then 5k time is about 19:11 (= 3:50/km = 1:32/400m)

If your 10k time is 50 minutes (= 5 mins/km = 2:00/400m) then 5k time is about 23:58 (= 4:48/km = 1:55/400m)

If your 10k time is 60 minutes (= 6 mins/km = 2:24/400m) then 5k time is about 28:46 (= 5:45/km = 2:18/400m)

If setting up the session on your Garmin, edit the session already on your phone and just change the number of reps from 3 (last week) to 4. You will have to click the send to phone icon again and you will also have to resynchronise the phone with your watch. Check that the session has transferred by finding the session in your workouts on the watch and selecting view workout and step through to check each step.

This session is a Langlands Place session with the usual warm-up via Strathaven Road and round the main entrance of Sainsburys and up the hill to the start. Cool down is to be decided within your pack.

Alan