Thursday's session is a bit more speed work. The session is:
8 x 400m at 3k pace, 90 seconds recovery
Use the Langlands Place 400m "straight" for the session with a warm-up through the glen and then coming out of the glen opposite Sainsbury's rather than continuing on to the exit nearer Langlands Moss. Cool down via Greenhills Rd.
The session is more difficult than it looks as you are running 3200m total at 3000m race pace, although with recoveries. Consistency is the name of the game. No point blowing up after a couple of reps only to reappear for the last rep. Try to keep them all the same to within a second.
Alan
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