Monday's session is a split session with a light run for those recovering from ultras, WHW relay or other races and 400m reps for the seniors and juniors. The session is at Langlands Place with the usual warm up along Strathaven Rd and around by Sainsburys.
14 x 400m at 10k pace with 1 minute static (or jog around in circles) recovery
juniors 8 x 400m at 3k pace with 1 minute recoveries, finish with 4 x fast strides from usual 400m rep starting point to first factory road entrance on the left (its less than 100m). Jog back to start recovery.
For those on a recovery run, use the same route as above but jog a few laps of the Sainsburys loop either until the others have finised their reps or you have had enough.
Alan
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