Thursday's session is a 4k race pace session (i.e. short relay pace) in preparation for the first relay of the season this weekend. The session is at Langlands Place and is 8 x 400m with a 2 minute stand-still/jog recovery. The recoveries are generous given the race on Saturday. Don't go crazy on the 400m rep pace. This should a sustainable relay leg pace and not a flat out 400m. Warm up via Strathaven Rd and around by Sainsburys main entrance before running up the hill to Langlands Place. The cool down is running up to Greenhills Rd and back to the Strathaven Rd and back to the club.
Alan
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