Monday's session is a straightforward 10k pace session of 5 x 5 minutes at 10k pace/effort with a 3 minutes jog recovery. Due to rapidly fading light, the route is the Sainsbury's loop, starting the first rep from the main gate and proceeding in a clockwise direction around the loop. Plenty of Harriers have been racing 5k's and 10k's on the roads recently, so should be familiar with 10k effort/pace and the difference between that and 5k pace. Faster is not better in a session like this as doing the session too fast only results in extreme fatigue and poorer quality training in the subsequent days.
The warm-up is via the Strathaven Rd, as is the cool down. This session will also suit some of the "older" juniors, in which case they should do 3 x 5 minutes with 3 minutes jog recovery and then just jog around the loop for 20 or so minutes until the seniors are finished.
Alan
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