In the midst of all those races but with longer races on the horizon, it is important to keep the quality training up on at least one of the club nights and to recognise that the races we are doing, particularly the shorter ones, are training sessions in their own right. So for this Monday we return to the session from two weeks ago which mixes slightly faster than (short) race pace with short race specific pace. The importance of this type of session is as much about muscle memory (i.e. training the legs to move fast without straining) and speed endurance. When we move up to the longer race distances, this muscle memory makes the slightly slower cadence of the longer races easier.
The session is as follows:
The warm-up is a run up the Strathaven Rd and then onto the Sainsburys Loop. Continue clockwise around the loop, past the entrance to Sainsburys and then all the way up the hill to the junction with Greenhills Rd. The session starts here. Run from there run clockwise around the Sainsburys loop at 4k XC race pace until you reach the Sainsbury's main entrance (it is approximately 1100m). Take a 5 minute recovery but during the recovery, jog up to Langlands Place.
At Langlands Place do 3 sets of the following:
400m along Langlands Place at slightly faster than 4k race pace. Jog recover for 200m back along Langlands Place then run the remaining 200m of Langlands Place to the junction at a slightly faster pace than the 400m was run at. Standstill recover for 2 minutes.
After 3 sets of the above, take a further 3 minutes recovery (5 minutes total) during which you should jog up the hill to Greenhills Rd. Then do one more effort at 4k race pace from there clockwise around the Sainsburys Loop to the Sainsburys entrance.
Jog back to the club as a cool down.
Alan
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