Thursday's session is a reintroduction to the Harriers' 400m "track" i.e. Langlands Place. The session is aimed at refamiliarising yourself with the correct pace, this time for the 5k race distance, as this pace will be similar to that used in the first few cross country relays of the season. The session is also light enough to allow those still recovering from the TTC to have an easy introduction.
The session is 4 x 400m at 5k pace with 2 minute stand still recovery (or light jog) + 4 x 200m at slightly faster than 5k pace (i.e. the equivalent of 2 seconds per 400m faster than 400m pace), 1 minute recovery. As a reminder, 400m time for various 5k paces is as follows:
Warm-up via Strathaven Rd and around by Sainsburys main entrance and then up to Langlands Place. For the 400m efforts, this is the full length of the straight plus/minus 10m. Try to use the same start/stop points for each rep in alternate directions. For the 200m reps, run half way along the straight and again alternate the direction after each rep.
Alan
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