We are continuing our 10k build sessions. These sessions are also good for the juniors as the pace is well controlled (and relatively easy for the younger runners compared to their all out 400m sprinting pace) and the total volume only moderate. The session is as per usual at Langlands Place with the usual run to/from the venue via Strathaven Rd and Sainsburys.
For the seniors, the session is 12 x 400m at 10k pace (see last week's post for pace guidance) with 1 minute recoveries. This is still a very comfortable session as the total volume is less than half race distance and there are recoveries. Therefore, nobody should be bent over double at the end of the session (if you are, you are going too fast). Remember, the maximum physilogical benefit is obtained from doing the session just fast enough and not at the absolute limit.
For the juniors, the session is 8 x 400m at the pace of the pack they have been assigned to with 1 minute recoveries. Whilst the seniors are doing their last 4 reps, the juniors should jog very slowly up and down the 400m straight to keep moving until the seniors have finished.
Alan
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