Thursday is very much a pre-race run for those racing over the longer distances at the weekend (marathon or 10 mile). For the others, it is a threshold Thursday session.
The pre-race run is a very gentle lap of the old EK 10k route (Kingsway, East Mains, West Mains, Queensway) with a few strides inserted over 50m to 100m to wake the legs up.
For those not racing, please use the same route but break it up into 3 x 10 minutes at threshold (so slower than 10k pace for most) with 3:30 jog recovery. Start the first rep when going through the Whitemoss Roundabout underpass. If you do run out of space to complete the session, finish it by running around the Christmas handicap course in reverse (i.e. along the Strathaven Rd and then left into the Carrigans entrance).
If it is snowing or icy, abandon the idea of running at threshold effort and just take it as an easy run.
Alan
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