Club Training Monday 21st June

Quite a short session for the longest day but not easy, as you know. With a view to sharpening up again before the July Auldhouse 5k next week, tonight's session is the descending pyramid:

• 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 is a "steady run" recovery (something like marathon to half marathon pace). This is difficult and simulates the stress of a race but over a relatively short total distance. 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). Check how well you have done the session by looking at the lap splits page on Garmin Connect afterwards, you have programmed the session or are pressing the lap button manually (switch off auto-lap or auto mile recorder as that completely confuses the actual rep splits on some of the older Garmin watches). You can guarantee that I will be checking your splits and in particular the consistency of the recovery pace! The video showing how to set up the session in Garmin Connect is repeated at the bottom of the post as a reminder.

I recommend we do this session on the Sainsbury's Loop. To get a decent warm-up, start off through the Glen and when you come to the couple of steps in the path where it is eroded beside the burn, turn right towards Sainsburys rather than left towards Langlands. Start the session in our usual place at the main gate and run in a clockwise direction around the loop.

Remember that, although the restrictions on us are much relaxed in terms of numbers that can train together, we must still maintain a record of our packs and contact list, so please fill in the attendance form as per usual.

Alan