Monday's session is a return to an old favourite, the 3 minute out and back reps with stand still recoveries. The session starts at the main gate into Sainsbury's distribution centre. The first 3 minute effort starts at the gate and then follow the Sainsbury's loop on the pavement in a clockwise direction for 3 minutes at 5k pace. Stop and stand still where your 3 minutes finishes and rest for 1 minute. Then turn around and run back for 3 minutes in the opposite direction at the same pace. If paced correctly, then everyone should finish at the gate into Sainsburys where the first rep started. Do 6 x 3 minutes in total (i.e. 3 pairs of out and backs). The juniors should manage all of this session.
Take the usual warm-up along the Strathaven Rd and then around to the Sainsbury main gate. Those who were racing yesterday, just do the session at an easier pace than 5k race pace.
Alan
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