Club Training Thursday 16th September

Thursday's session requires a little bit of preparation to programme your watch in advance. The run is a progression run of approximately 1 hour duration (the final cool-down may well take you beyond the hour depending on how far you finish from the club). For each pack, I shall set an approximate 10k pace and then the pace of each stage of the progression is calculated from that. The session is as follows:

• 10 minutes at 1.5 x 10 k pace (so if 10k pace for your pack is 4 minutes/km, then the pace of this effort is 1.5 x 4 = 6 min/km)
• 10 minutes at 1.4 x 10k pace (e.g. 1.4 x 4min/km = 5:36 min/km)
• 10 minutes at 1.3 x 10k pace (e.g. 1.3 x 4 min/km = 5:12 min/km)
• 10 minutes at 1.2 x 10k pace (e.g. 1.2 x 4 min/km - 4:48 min/km)
• 10 minutes at 10k pace (e.g. 4 min/km)
• 10 minutes (or back to the club) at 10 minutes at 1.5 x 10k pace (e.g. 1.5 x 4 min/km = 6 min/km).
• Cool down at 1.5 x 10k pace (if the final 10 minutes does not take you all the way back to the club via the reverse of the run to Carron Place)

There is no gap or rest between each 10 minute. The pace should be stepped up as soon as each 10 minute period ends. This can be programmed as a workout on the Garmin Connect app and transferred to your watch. It is also possible to programme the pace setting for each 10 minute section. The video at the end shows how this can be done using the above example times. This needs to be entered as a pace range e.g. 10 seconds/km either side of the target pace such as 5:50 to 6:10 min/km for the 6 min/km target. Alternatively, someone with good eye sight can just keep an eye on the pace on the watch and keep their pack running at the correct pace. The 10k pace to be assumed for each bubble is listed at the end of the post. The packs usually consist of multiple bubbles e.g. Pack A might be bubbles 1 to 3 or 2 and 3.

The route is circuits of Carron Place, getting there by turning left onto the Strathaven Road, along Greenhills Rd to the top of the hill and then down Singer Road to Carron Place. The first 10 minute section starts as soon as you leave the club.

• Bubbles 1 to 3 should base their times on a 10k pace of 4 min/km.
• Bubbles 4 to 5 should base their times on a 10k pace of 4:30 min/km
• Bubbles 6 to 7 should base their times on a 10k pace of 5 min/km
• Bubbles 8 to 10 should base their times on a 10k pace of 6 min/km

Alan