Monday's session is a 5k paced rep session in preparation for the Scally. The session is at Langlands Place and is as follows:
2 sets of 4 x 400m @ 5k pace - 1 minute between reps, 2 minutes between sets.
4 x 200m @ slightly faster than 5k pace (say 1 to 2 seconds/200m faster than 400m pace).
Warm-up and cool-down via the Strathaven Rd and around by Sainsburys main gate.
Alan
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