Easing back off the pace and intensity this week, the Brancumhall session is a threshold effort of 3 x 6 minutes at threshold with a 2 minute jog recovery. This is more like the sort of effort that will be used during the longer cross-country races that are coming. However, the main purpose is to help make the physiological changes which will help a long race effort to be sustained for longer, irrespective of whether it is a 10k cross country or a 10 mile road race.
Please follow the usual route to/from Brancumhall and bring your road shoes for the run there as well as your offroad shoes. If you are lucky, someone will drive your shoes to/from Brancumhall.
Alan
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