Note, that following Gordon’s comment below about part of the pavement being dug up on Sainsburys loop, scope it out during the warm up and decide if you are running on the road (in which case run single file facing the traffic) or pavement. The rep pace is 4k race pace so it won't be a frantic pace anyway and if you have to slow down or stop for traffic, please do so.
A complex session for Monday to get the legs spinning over prior to the first of the short relays.
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 clockwise around the Sainsburys loop at 4k XC race pace until you reach the Sainsbury's main entrance (it is approximately 1500m). 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
1 comment:
Might be difficult doing the Sainsbury loop CW as they were working on the path section this morning as nd it was closed off. Not sure what it will be like at 7.30pm but likely you would hzz as be to cross the road a couple of times 🤔
Gordon
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