This week we return to the same session as 2 weeks ago at Ardochrig to consolidate the strength and running efficiency benefits that this threshold session will eventually bring. The session is identical to that from two weeks ago and remember the benefit comes from doing the session at the correct, controlled level of effort and not running yourself into the ground.
The session is an uphill threshold of 3 x 5 minutes with a 2 minute recovery. Remember that "threshold" is not a "pace", it is a level of effort that is characterised most easily by how hard you are breathing. After the first couple of minutes of the effort, your breathing should stabilise at uncomfortable but sustainable such that you could gasp out around 3 words between breaths if someone asked you to speak. If you can hold a conversation, you are not pushing hard enough; if you can only give a one word response, you are pushing too hard. In a race situation, this would be the effort you could sustain for a full hour (but in training we break it up into small chunks to train without drain!).
The warm up is Strathaven Rd and around by Sainsburys to Langlands and from there past Park Farm to Leaburn Rd. At Leaburn Rd, turn left and then immediately right and then run a few hundred metres further towards Ardochrig until you are at the bottom of the dip. The first 5 minute effort starts here heading up towards Ardochrig. After 5 minutes turn around and jog down for 2 minutes and then turn back up the hill and continue for another 5 minutes. Similarly for the final effort, jog down for 2 minutes and then turn up the hill for the final 5 minutes. This way you should get progressively further up Ardochrig by the end of each rep.
The cool down is the reverse of the warm-up, so back down Ardochrig, Park Farm, Langlands, Sainsburys and to the club.
Alan
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