For Thursday, we are back to the 10k paced sessions at Langlands Place. The session is 10 x 400m at 10k pace with a 2 minute recovery followed by 2 x 200m at 5k pace with 1 minute recoveries.
Consistency is the name of the game with even splits for the 400's, Warm-up and cool down via the usual route from the club to Langlands Place passing the Sainsburys main gate.
Alan
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