Club Training Monday 22nd March

Something a bit different this week, working towards increasing pace with the prospect of races returning in some form in  a few months. Now is the time to gradually build towards some race sharpness (thinking 5k to 10k for now, but having an excess of pace is useful for longer races also). The session is:

2 x 90 seconds @ 5k pace (90 second jog recovery after each effort) +

4 x 60 seconds  @ 3k pace (60 second jog recovery after each effort) +

4 x 30 seconds @ 1 mile pace (30 second jog recovery after each effort) +

4 x 15 seconds @ even faster (15 second jog recovery after each effort).

Note that the idea is to run slightly faster as the reps get shorter. So long as the first set of reps are at 5k pace, just focus on running a bit faster at each subsequent set; it doesn't matter if you do not know what 3k, 1 mile, etc pace is. Regroup  to your pack during the recoveries (this may not be possible after the 15 second reps). 

Precede with an easy run warm-up and finish with an easy run cool down. I have put a video together showing how to programme the Garmin below. For those able to programme their watch, please give a clear shout at the end of each rep and recovery so that those with non-programmable watches know when to start and finish each rep (and ideally manually press the lap button). I would recommend switching off the auto-lap (1 mile or 1km or whatever) function on your watch before doing this session as it makes it very difficult to interpret the pace data for each rep/lap on Garmin Connect afterwards.

As usual, the limit at any venue is 15 persons under the current rules. If we have 15 or less, then we will all train at Venue 1. If we have more than 15, then approximately half the packs will be at Venue 1 and half at Venue 2. The pack list will confirm which venue each pack is at. The two proposed venues are:

Venue 1 (park at EKSC car park): Carron Place. Warm-up via Murray, Kelvin Road and Stroud Road. Cool down via a route of your choice.

Venue 2 (park at Torrance Golf Course/Zoo car park): Collvilles Place (Futura). For the warm-up, exit the Golf Course car park via the one-way system out to the Strathaven Road at the New Farm entrance. Run up to the mini-roundabout and then onto Greenhills Road. Run up Greenhills Road, through the first roundabout to the second roundabout at the top of the hill (be careful/walk if the street lights are out at the top of the hill). Cross over and down Singer Road into the factories and along Colvilles Road to Colvilles Place. For the cool down, decide within your pack the safest way back (you will know better than me the status of the roadworks and road-crossings). Ideally, re-enter the country park via the New Farm entrance back to the golf course car park.

Alan