The good thing about cross-country races is that, barring big falls, there are usually no aches or pains afterwards due to the low impact surface. But there is a lot of muscle fatigue. Therefore, those who were racing the West XC at the weekend will do this Brancumhall session as an easy run without any efforts whereas those not racing will do the efforts (those doing the easy version can catch up with their pack during the recovery section after each rep).
The session is 16 x 30 second with a 2 minute easy recovery (no stopping after the 30 seconds, just slow down). The aim is run light and fast (say 4k pace, so similar to the short relay pace) and relaxed despite the (possibly) muddy underfoot conditions. By not stopping after each rep, this will ensure that the efforts do not turn into sprints and should keep the pace in the correct range.
Alan
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