This Monday the intention is to momentarily interrupt the out and out speed and power work we are doing (which increases running efficiency and maximises our oxygen uptake) and to reintroduce a threshold session. We shall do this only occasionally at this time of year. The session will use the Sainsburys loop and is as follows:
2 x 9 minutes at threshold effort with 3 minutes walk/jog recovery.
Remember that threshold is the effort you could maintain in a race for 1 hour, so it might be somewhere between 10k and 10 mile race effort depending on whether you can run 10k in an hour or 10 mile in an hour. After a few minutes at this level of effort, you will only be able to gasp out a few words and not hold a conversation. It is uncomfortably hard.
For the warm-up, go up the Strathaven Road to Greenhills Road and then round by Sainsburys main entrance. Start the session just after the entrance gate and run the circuit in a clockwise direction. Regroup into your pack during the 3 minute walk/jog recovery. Remember to take the 3 minute recovery after the second effort too (as if anyone would forget!).
For the cool down, run down Singer Road through the factories and carry on up to the Stroud Road, turn right, head back to Kelvin Road, along to the Murray Rd and back to the club via the Crooked Lum, NEL roundabout and Strathaven Rd. Make sure you slow right down for this run back to the club and take it very easy.
For those who have been racing 10k on Sunday, do the above route as an easy, recovery run, you will catch your pack during their 3 minute walk/jog recovery.
Alan
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