Thursday's session is a fartlek session over the 4 hills course. The pace should be easy everywhere except on each of the uphill sections where the effort should be picked up to a threshold effort (i.e. 10 mile race effort for those capable of a 1 hour 10 mile, 10k race effort for those capable of a 1 hour 10k and somewhere in between 10 mile and 10k effort for the rest).
The hills to include as efforts are Market Hill, Glenburn Rd, Dunedin, Westwood Hill and Lickprivick. The sharp ones amongst you will have noticed there are more than 4 hills. Regroup into your packs by slowing down enough for everyone in your pack to catch-up. Don't stop and wait though; keep it a continuous run throughout.
Alan
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