Thursday's session is an easy run with a threshold effort session in the middle (for those running the National Masters XC, keep it easy throughout but with a 6 x approx 50m strides on flat sections) and cut up the Queensway rather than West Mains Rd.
The route is club to the Murray roundabout and then Murray Rd, Westwood Rd, Arnold Clark, McDonalds, West Mains Rd, Lidl, Churchill Avenue NEL roundabout and club. The threshold effort is on the Murray Rd, starting just after crossing the Kelvin Rd and continues all the way to the junction with Westwood Hill.
This is quite a tough, undulating effort. As with any threshold effort, the idea is not to run yourself into the ground but to be totally under control such that, theoretically, you could keep the same effort going for an hour. In this case, the faster packs will cover this in around 10 minutes and the not as fast packs in closer to 15 minutes, so well short of the full hour. Consequently, at the end of the effort, you should be able to take the foot off the gas and ease back into an easy run pace rather than stopping, bent over double.
Alan
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