With the cross-country season soon to be upon us, Monday is the first of our fortnightly sessions on the Brancumhall pitches. Running on soft ground, these sessions put more emphasis on developing leg power rather than relying purely on muscle elasticity to bounce you along on a hard tarmac surface. At the end of the day, having more power in your legs together with a bouncy stride will make you a faster runner on any surface. The session also gives a chance to try our your off-road shoes before the first XC race of the season.
Monday's session is 12 x 1 minute with a 1 minute jog recovery in between, run as a continuous session around the usual Brancumhall pitches "quadrangle". The pace/effort should be similar to 4k/5k race pace/effort.
For those who have not done this before, we run from the club to Brancumhall in our packs. For that wear your usual road shoes. On arriving at Brancumhall, if you are really lucky, someone will have brought your choice of off-road shoes down in their car for you to change in to. A low soled trail shoe or cross-country spike will suffice (although if the ground is completely dry, you might get away with a road shoe. But "dry" and "East Kilbride" don't often go together at this time of year). After the session, change back into road shoes and run slowly back to the club.
Alan
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