Club Training Monday 5th April

To give you the heads up, this week will be moderately hard with reps on Monday and Thursday. Next week will be a recovery week with easy runs, no reps on either Monday or Thursday.

So this Monday, the session is the same as we did a couple of weeks ago. In future weeks we shall progress this session but for now the session is exactly the same as last time to give you a chance to practice the pace for this session. The important thing to focus on in this session is getting a definite progression in pace as the rep distance becomes shorter.

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). Refer back to the video on how to set up your Garmin.

If we have more than 15 registered, then we will be training at two venues. For 15 or less, everyone is at Venue 1.

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