Thursday's run is a continuation of the Avondale Hill Reps progression. This time we are on 8 x Avondale reps (all the way to the post box), starting from the wide part of the pavement as usual. Jog down to recover. Run the reps at about 5k effort (not flat 5k pace as this will be too hard going up hill).
Stick to the wide part of the pavement until around the corner with a full view of any traffic coming down the hill. As always, the aim is to be consistent on every rep; the same time to within a second or two on every rep and no saving it up for a sprint on the last one. Let's end the year with a quality session.
Alan
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