As this is a pre-national XC week for some, there are no strength sapping hills this week. Instead Monday's session is a 5k pace speed session and Thursday will be an easy pre-race run with strides.
Monday's session is at Langlands Place (usual warm-up via Sainsburys main entrance) and then:
10 x 400m at 5k pace, 1 minute static recoveries + 4 x 200m, 200m jog recoveries at 3k pace (slightly faster than 5k pace but definitely not sprinting flat out).
Alan
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