This is basically a very easy pre-race run but with 1km at 5k pace. The route is the old EK 10k course:
Kingsway, East Mains, West Mains, McDonalds, Queensway
Run very easy all the way to the McDonalds Roundabout. From there it is more or less 1km to the old Centre 1 roundabout at the town centre and it's pretty flat apart from the dip just after the petrol station. So start the 5k race pace 1km effort at the McDonalds roundabout. Aim to run exactly even pace and exactly your expected 5k time divided by 5. It should feel easy. The object is to feel in your mind what 5k pace feels like so you can hit it precisely at the Scally and don't set off too fast, blowing up.
Press your Garmin lap button when you start the effort and press it again when you end it so the precise time for that effort is recorded on your watch.
Be careful crossing the KFC and petrol station entrances and exits. Apart from that it is a pretty good stretch.
Alan
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