Monday's session is a step up in difficulty (running difficulty and watch programming difficulty). We are still focussing on this 3k pace which is faster than race pace for all events we are likely to do but will help with running efficiency at our normal race paces. The session is:
2 x 800m at 3k pace with 3 minutes recovery. Take a further 2 minutes recovery after the second 800m's 3 minute recovery (giving 5 minute recovery in total) and then do 4 x 400m at 3k pace with 2 minutes recovery between them.
Probably best to do the session at Langlands Place although the 800's will require a tight U-turn and acceleration back to 3k pace. Take the usual route to Langlands Place via the Strathaven Road and round by Sainsburys.
The 800's will be tough but will give a realistic impression of whether you are doing a 3k pace and are not going too fast. When it comes to the 400's make sure you do not speed up beyond the pace you did for the 800's (i.e. total time should be half that it took you for the 800's; no faster!!!!).
Alan
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