The session is a threshold session (i.e. the effort you could maintain for about 1 hour in a race). Once again we will use the Sainsburys loop which provides a good mixture of flat, uphill and downhill. The session is 2 x 10 minutes at threshold with a 3.5 minute jog recovery. If paced correctly, this session should not take much out of you as it is 20 minutes of running at a level of effort you could theoretically maintain for 1 hour, that puts it somewhere around 10 mile race effort for the faster runners and around 10k effort for those whose 10k time is around the hour. Any juniors who are available can also manage this session.
Alan
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