Monday's Brancumhall session is basically a threshold session but with a couple of shorter reps to start with to get the heart rate up and to simulate the usually fast start to a race before easing back into a sustained threshold effort and then a final effort to simulate picking it up at the end of a race.
The session starts off with 2 sides at 5k effort, 1 side jog. Do this twice and then after the final 1 side jog go immediately into 1 x 10 minutes at threshold effort. After the threshold effort, jog for 1 minute and then do a final 2 sides at 5k effort. That's it.
In these cross country sessions, experiment with your stride length and cadence until you find the sweet spot for you i.e. what feels most efficient to maintain the pace. A shorter stride/faster cadence may work better on softer ground whereas on firmer ground, you may lengthen to a more powerful stride.
Probably best to programme this on your watch as:
1 x open rep (until button press), 1 x open recovery (until button press) (repeat these steps x 2) and then 1 x 10minutes + 1 x open recovery (until button press) + 1 x open rep (until button press).
Alan
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