This is the last hard club night session before the National XC (next week will be a lighter, pre-race week), except for those in the Devil's Burdens team for this Saturday who should do a shortened run without efforts.
The session is a threshold session in the middle of a longer run. The efforts are 1 x 15 minutes, 3.5 minutes jog recovery, 10 minutes at threshold.
The route is the 4 hills. The intention is that the threshold efforts take in a variety of uphills and downhills to train the ability to run to a constant effort rather than a constant pace; this is exactly what you have to do during a cross-country race. The first effort should start when you turn left off the Kingsway just before the petrol station. The effort should be one that could be maintained for 1 hour during a race approximately. This will be a very similar level of effort to that
The Devil's Burdens team can just do the first part of the 4 hills but run up West Mains Rd to McDonalds and up the Queensway rather than turning right off West Mains Rd into the factories.
Alan
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