Well done to all who did the progression run on Thursday. Really impressive self-control to stick to the assigned pace. We will be doing that session again but now that the concept has been demonstrated, the next time we will move on a step (i.e. drop the slowest step and end up slightly faster than 10k pace on the last step). So watch this space. Other news to announce is that next Monday (27th Sept) will be a Brancumhall session as we enter into the XC race season. So get your spikes or off-road shoes looked out and cleaned!
However, this week, we are returning to strength and speed with a session of 8 x 1 minute hill reps at 10k race pace effort on Avondale with a slow jog down recovery.
Warm-up via Strathaven Road, NEL roundabout, Churchill Avenue, around the back of Lidl and into Avondale to start at the usual wider part of the pavement on the right. The cool down is the direct route back to the club.
Alan
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