Change of Venue due to black ice in EK streets - use golf course. One lap to warm up then do 1 minute reps at the "trees" loop.
Every 4 or 5 weeks our schedule has an easier week with lighter reps on the Monday and a more relaxed, farlek style run on the Thursday. This Monday we resume the fortnightly Brancumhall session for the final push towards the National XC at the end of February. The session is:
12 x 1 minute at slightly faster than 5k effort with 1 minute jog recoveries. The aim is to stay light on the feet with fast cadence, despite the heavy underfoot conditions. To maintain good form through all the reps means not going too fast at the start. Better to be able to finish the session with a faster pace than to be on your knees. Keep the 1 minute recoveries moving along at a reasonable jog; don't stop and walk.
Alan
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