Thursday's session has a 10k focus. The session is 6 x 4 minutes at 10k pace with a 2 minute jog (pack regroup) recovery. For those with a recent 10k under your belt, you should know the pace/effort to aim for. Ideally program the interval session into your watch so that the splits are accurately recorded.
Carry out the session starting the first rep at the bottom of the steep hill at Langlands and from there following the Auldhouse 5k loop. When you get to the finish of the 5k, continue back towards the Sainsburys loop and use the Sainsburys loop in a clockwise direction to finish the last rep or two.
The warm-up is along the Strathaven Road and around by Sainsburys to Langlands.
Alan
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