Monday's session is at Carron Place and is a longer 10k pace/effort session as follows:
6 x 1 lap of Carron Place at 10k pace/effort with 2 minutes recovery (stand still or jog about in the vicinity of the start/finish). The reps start/finish at the usual place near the post box.
Control your effort on the uphill, flat and downhills such that the pace varies depending on the slope but the effort remains pretty constant.
The warmup is via Murray Roundabout, Kelvin Rd, etc as per usual. Cooldown by running up onto Greenhills Rd and down to Strathaven Rd back to the club.
Alan
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