Club Training Monday 1st November

Monday's session is a progression run at Carron Place, similar but not identical to the session we did back in mid-September. I recommend editing the programed session on Garmin Connect and letting the watch tell you when to change pace rather than trying to glance at your watch in the dark. If you programmed this session back in September, you can edit it on Garmin Connect to change the paces to the new paces as given below and then transmit the session again to your watch and finally synch the watch to upload and over-write the old workout on your watch.

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 1.3 x 10 k pace (so if 10k pace for your pack is 4 minutes/km, then the pace of this effort is 1.3 x 4 = 5:12 min/km)
• 10 minutes at 1.2 x 10k pace (e.g. 1.2 x 4min/km = 4:48 min/km)
• 10 minutes at 1.1 x 10k pace (e.g. 1.1 x 4 min/km = 4:24 min/km)
• 10 minutes at 1.0 x 10k pace (e.g. 1.0 x 4 min/km - 4:00 min/km)
• 10 minutes at 0.95 x 10k pace (e.g. 0.95 x 3:48 min/km)
• 10 minutes (still at Carron Place or on the way back to to the club) at 1.3 x 10k pace (e.g. 1.3 x 4 min/km = 5:12 min/km).

Cool down at 1.3 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 (although the pace settings are not those shown above). 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 (watch out for open trenches on Greenhills Rd!!!!).

• 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