As we are still very much in the strength phase of training (until the National XC), Monday's session returns to Lickprivick via the usual route (Crooked Lum, Murray). Then the session is:
4 x 3 mins + 2 x 1 mins + 2 x 30 seconds, jog down recovery
The 3 min reps should be at 5k effort level, the 1 min reps a little harder and the 30 sec reps harder again. The scientific evidence suggests that reps like this are most effective at increasing aerobic capacity when they step down in duration and increase in effort as the session progresses as it is possible to maintain a higher effort level to the very end of the session rather than doing 5 or 6 x 3 mins and fading over the last few reps. So that's why we have been doing this type of hill session over the Winter.
NOTE THAT AS I AM AWAY WITH WORK TOMORROW AND WILL BE ON A FLIGHT AT 6PM, I WON'T BE UPDATING THE PACKS ON MONDAY EVENING. JUST SPLIT THE PACKS AT THE USUAL BUBBLES.
Alan
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