Thursday's session is a little reminder of pace. The session is 10 x 400m at 5k pace with a 1 minute standing/walking recovery at Langlands Place. For a reminder of 5k pace over 400m, see the table below. As we haven't done this sort of session for a while, aim for your current 5k pace rather than target 5k pace.
5k Time 400m time
16:00 01:17
17:00 01:22
18:00 01:26
19:00 01:31
20:00 01:36
21:00 01:41
22:00 01:46
23:00 01:50
24:00 01:55
25:00 02:00
26:00 02:05
27:00 02:10
28:00 02:14
29:00 02:19
30:00 02:24
Warm-up via Strathaven Rd and around via Sainsbury's main gate and up the hill to Langlands Place. Recovery is via the direct route back. Those marathon training may wish to tag on a few extra easy miles at the end (e.g. 3 laps of the Sainsburys loop)
Alan
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