Club Training Monday 11th October

Monday is our fortnightly cross-country session at Brancumhall. The session is as follows (referring to the aerial photograph below):

Run one side of the quadrangle at 4k race pace then slow down to a "float" pace for the next two sides of the quadrangle and then do the next side at 4k pace. Do this until you have completed 6 complete laps of the quadrangle. So, you start off with side 1 at 4k pace, float for sides 2 and 3 and then side 4 at 4k pace and then sides 1 and 2 at float and side 3 at 4k pace and so on until you have done 6 complete laps of the quadrangle. Press your lap button at each change of pace so there is a good record of there actually being a change of pace.

"Float" pace is not a jog, it is something like 10k to 10 mile race pace, so means taking the foot off the gas from 4k pace. 6 complete laps is approximately 3 miles of which about 1 mile will be fast and 2 miles at float.

Take the usual route to and from Brancumhall and bring a change of shoes, if you have them, for the cross country reps. If we are lucky, someone may even take you cross country shoes to the course in a car but come prepared with a small bag or rucksack to carry them in if not.

Alan