Update - given the continuing sub-zero conditions, if the roads and pavements in EK are icy tonight, the session can be turned into a 5 x 2 laps of the cricket pitch perimeter (its about 400m per lap) with a half lap jog recovery. The grass should be white and frozen providing solid underfoot conditions for road shoes or trail shoes.
Alan
For those who were racing at the Christmas Handicap on Sunday, take the following session steady (no more than 10k pace). Otherwise, the reps in this session should be run at 5k pace.
The session is at Carron Place. There are 5 reps. Each rep starts at the usual place at the post box, goes up the hill, along the top and back down the other side, finishing about 20m before the junction with the main road (there's a junction on your left; end the rep there). The recovery is a jog along the pavement on Singer Rd to the start. This session builds strength and speed endurance as the first part of each rep is on a gradual uphill, sapping strength, followed by a flat section where the pace has to be held steady on tired legs and then a downhill section where maintaining cadence and good running form is the objective. It is approximately 750m per rep.
If it is icy, particularly on the downhill section, then the session may have to be modified, stopping the rep at the end of the top straight, turning around and jogging back to the start. This is about a 400m rep approximately.
Warm up via the Murray roundabout and Kelvin Rd. Return to the club via Singer Rd, Greenhills Rd and Strathaven Rd.
Alan
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