Thursday is a Threshold session in the middle of a medium length run. Remember that threshold is the effort level that could be sustained in a race for about 1 hour, so it is something like 10 mile race effort for the faster ones and nearer to 10k effort for the slower ones. The skill is controlling the effort to compensate for uphills, downhills, headwinds, tailwinds, heavy ground and firm ground; the effort as indicated by heart rate and breathing rate stays constant but the pace varies to keep the effort constant.
The session is 4 x 6 minutes with 2 minutes jog recovery. The warm up is club to Lidl to Stewartfield to the roundabout at Morissons. Then start reps heading back to Holiday Inn and up Queensway back to the club.
Be very careful if there are icy patches. In the event of snow, the same session can be done on the golf course. One easy lap to warm up then 4 x 6 minutes.
Alan
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