This week we are stepping the duration of each threshold rep up to 12 minutes but only doing 2 reps. Its quite a big step up in rep duration but by limiting to 2 reps, we keep the progression manageable. There is a 4 minute jog recovery between the reps.
The weather forecast is looking a bit rubbish, so let's not go too far from the club and keep out the glen as that is likely to be a quagmire. I therefore suggest that for the warm-up, run out the club and turn left along the Strathaven Road to Greenhills Road. Run around by Sainsbury's to the main gate. The session starts there. Start off on the Sainsbury's loop in a clockwise direction but when you reach the top of the hill at Greenhills Rd, turn left along Greenhills Rd on the new pavement. Turn left at the second roundabout and then take the left hand of the fingerposts past the new houses to Auldhouse Cross. Turn left at Auldhouse Cross and back past Langlands Club House and then back past Sainsburys and back to the club via Strathaven Rd.
Remember to keep the effort constant and vary the pace accordingly (slower going up hill, faster downhill). For those wearing heart rate monitors, we should see a very straight heart rate line during the reps although the pace will go up and down.
Alan
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