Monday builds (slightly) upon our recent block of 10k pace training and is at our Calderglen 400m track (Langlands Place) with a split session for the seniors and juniors (and perhaps those needing an easier option, Gordon!). Warm-up through the glen for a change but come out of the glen at Sainsburys rather than continuing to Langlands. From there run up to Langlands Place. The session is:
(Seniors) 6 x 800m @ 10k pace, 1 minute static recovery + 1 x 400m @ "race finish" effort.
(Juniors) 4 x 800m @ 3k pace, 1 minute static recovery + 1 x 400m @ "race finish" effort.
"race finish" effort = the increased effort you would put in at the end of a race.
The juniors will be going relatively fast compared to their senior pack, so let them run through and chase down the faster senior packs during their effort.
Cool down easy back through the glen.
Alan
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