Club Training Monday 24th May

 Short and sharp again tonight. The session is the descending pyramid with the sustained, steady pace recovery rather than a walk/jog recovery:

• 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. Remember that the jog recovery has been replaced by a "steady run" recovery (that is something like marathon to half marathon pace). This is difficult! The rep splits should show a gradual acceleration, the recoveries should be the same pace every time. Slow down to the recovery pace after each rep (don't stop after the rep and re-start).

We have a maximum group size of 30 again so assuming a single venue, the venue for this session is the flatish (for EK) road past Langlands Club House into Auldhouse. Warm-up from the club, along the Strathaven Rd, onto Greenhills Road and turn first left, past Sainsburys to the starting point for the reps at the junction just before Langlands Club House. Run to Auldhouse, turn right at Auldhouse Cross and towards the new houses and on to Greenhills Road. Follow Greenhills Rd back to Strathaven Rd and the club. 

Alan