Monday's session is 8 x 3 minutes at 10k effort/pace with 2 minutes jog recovery. To make the session more self-contained and junior friendly, I suggest we do this session around the Sainsburys loop rather than out on the Auldhouse roads.
Warm-up through the glen using whatever trail race diversions are still necessary but turn right at the T-junction to come out at Sainsburys. Start the first rep at Sainsburys main gate. Jog back to regroup in your packs during the 2 minute recovery. During the efforts, focus on an effort level that feels like a 10k race effort. The average pace for the reps should closely match your most recent 10k road race.
Alan
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