Club Training Monday 26th April

You'll all have been wondering how this  descending acceleration session is going to progress. Well tonight you find out! For the moment, we are still restricted to training groups of maximum size 15, so if more than 15 register, then we will use two venues/routes.

• 2 x 90 seconds @ 5k pace (90 second steady run recovery after each effort) +
• 4 x 60 seconds  @ 3k pace (60 second steady run recovery after each effort) +
• 4 x 30 seconds @ 1 mile pace (30 steady run recovery after each effort) +
• 4 x 15 seconds @ even faster (15 second steady run recovery after each effort).

The idea is to run slightly faster as the reps get shorter, starting off with 5k pace during the 90 seconds efforts and getting gradually faster from there. So what makes this session more difficult than previous weeks is that the jog recovery has been replaced by a "steady run" recovery (that is something like marathon to half marathon pace). I have been keeping a careful eye on everyone's pace during the jog recoveries in previous weeks of doing this session and most are remarkably consistent at the jog pace. It should therefore be very clear to see after the session if you have been able to pick the pace up enough or perhaps too much during the recoveries (I know that many struggle during the 15 seconds efforts/recoveries, unsurprisingly, so this is where the stress is going to come). This is a bit of a sharpener before next Thursday's (6th May) first Auldhouse time trial of the season but there shall be further opportunities to tweak the pace of the recoveries during future attempts at this session. Just to make it a bit easier to judge the pace, we shall use the same venues as last week.

Venue 1 (park at EKSC car park): Carron Place. Usual warm-up via Murray, Kelvin, etc. Decide in your pack how to return to the club after the session.

Venue 2 (park at Torrance Golf Club Car Park): Collvilles Place (Futura). Warm-up via Strathaven Road, Greenhills Road, Singer Road, Collvilles Road. Return to the club via a route of your choice.

Alan