On Monday we continue our 10k/10 mile race build phase. The session on Monday is once again at Langlands Place, so the usual route to/from there along Strathaven Rd and around via Sainsburys.
The session for the seniors is 6 x 800m at 10k pace with 1 minute recoveries. The total distance (4800m) is less than half race distance, so the sessions should feel comfortable i.e. do not run the maximum pace you can do 6 x 800m at; instead run it at 10k race pace.
The juniors should do a shorter session of 4 x 800m at the pace of their pack, again with 1 minute recoveries. When finished, jog back and forward until the seniors have finished.
Alan
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