Monday's session is a post-race session at Brancumhall. The session is a continuous run around the Brancumhall lap with strides. Each lap is approximately 800m. Please do 8 laps at an easy effort (something like marathon effort) but on the last straight of each lap (back to where the lap starts) stride out to something like 5k effort. The soft ground at easy pace should be kind to the legs and the strides should help stretch out and loosen tightness following the race.
Usual warm-up to and from Brancumhall in road shoes and bringing a change of shoes for Brancumhall.
Thursday's session is going to be 400's at Langlands Place at 5k pace. As mentioned at the start of this year's first training block, the emphasis for the moment is mainly on strength (hills and XC) and threshold but every month or so, we will reintroduce a faster paced 400's session to remind the legs what pace is all about.
Alan
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