With the good news that the winter season kicks off with the West XC Relays, the recent phase of speed endurance training is well timed to bring us into condition for this and subsequent relays. The relays themselves become training sessions in their own right as we build towards the Brampton to Carlisle 10 mile road race.
Monday's session is once again at Langlands Place:
8 x 400m at 3k pace, 90 seconds recovery.
Possibly aim for the first 6 reps in the same time as you have done the session previously and then the final two reps 1 second faster (not as fast as you can go but still under control).
Warm up via Strathaven Rd and round by Sainsburys and then up the hill to Langlands Place. Cool down via Greenhills Rd and Strathaven Rd to the club.
Alan
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