Thursday's run is a threshold session which shifts the emphasis from the leg power of Monday's session to aerobic efficiency and operating on the edge of sustainable pace. For those new to this type of session, the effort of each rep is one that you could maintain for 1 hour in a race situation. So if your 10k race time is 1 hour, then that is the level of effort for each rep in this session. For others, a one hour race will be around 10 miles and that is the level of effort you should apply (if Callum Hawkins were to turn up, he would be running at his half marathon effort for each of these reps!). Note that it is a level of effort rather than a pace as uphill sections will be slower than flat or downhill sections for the same level of effort.
The session is 4 x 6 minutes at threshold with a 2 minute jog recovery in between.
The route is from the club to the NEL roundabout and then turn right to the Whitemoss Roundabout and onto the Kingsway (petrol station side). Start the first effort when you have passed the petrol station exit. Head down to the Whirlies, turn left onto East Mains Rd and all the way down to West Mains Road. Follow West Mains Rd up to McDonalds and then left and back up the Queensway to the Strathaven Rd and the club.
Alan
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