Thursday is another easy run around the 4-hills (except for those doing the Devils' Burdens Hill Relay - see instructions at the end for your run). Although it is an easy paced run, the 4-hills is never easy due to the amount of climbing involved. Therefore, don't be tempted to hammer it; the benefit will be achieved (particularly those who are stringing together plenty of miles between club nights) through the cumulative effect of these easy miles and the ups and downs of the course. In fact you will get more aerobic benefit from running this route slow and easy as you will be training for a few minutes longer than you would be at a faster pace.
For those doing the Devils' Burdens, you need to keep the legs fresh for the climbs on Saturday. Therefore, follow the 4 hills as far as West Mains Rd (i.e. do Markethill only) and then come all the way up West Mains Rd to McDonalds and back up the Queensway. Fit in a few 50m strides, running light on the feet to get the legs moving on the flatter stretch of the Queensway before the town centre.
Alan
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