Monday's session is a light, fast paced session to get the legs spinning and the muscles activated without destroying the legs (generous recoveries). After this session, everyone should feel fresh and ready for much more, so please do not run yourself into the ground. Stick precisely to the paces given.
6 x 400m @ 10k pace, 2 minute recovery
4 x 200m @ 5k pace, 1 minute recovery
The session is at Langlands Place, so take the usual route there via Strathaven Road and around Sainsburys Distribution Centre. Before starting the session, do 5 x 100m gradual acclerations and walk back within your pack to get the legs loosened off. Cool down via a similar route to the warm up.
Alan
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