Training Thursday 5th November

We are ramping the pace up to faster than 3k pace tonight (I see that some of you managed this on Monday's session too!!).

The session is 8 x 1 minute at 1 mile race pace with 2 minutes jog recovery between each rep.

The objective is to maintain good form and consistent pace on every rep as always. For the venue, we shall use the Futura Loop in Colvilles Place. I recommend starting each rep as far back along the "main straight" as possible and as shown in the map below. This ensures you get a good, long and flat stretch for most of the rep. In the 2 minutes recovery, jog back to the same start point via the shortest route if possible.

The session is short and fast. So take a long easy warm-up via the Murray Roundabout, Kelvin Road, towards Carron Place and then down Colvilles Road to Colvilles Place. Do 6 gradually accelerating strides over about 50m distance before starting the session to get the legs fully warmed up. Decide within your packs which route to take for the cool down (note that if you have entered the SA 3k time trial and are doing that on Friday, take an easy run instead as this would be a bit much the day before a 3k time trial).

Alan

Futura Loop - "S" marks the start