Trying to keep the quality up and the volume down as many Harriers approach key races from 10k to marathon in the coming weeks. Monday's session is at Langlands Place and is:
10 x 400m @ 5k pace, 1 minute standstill recovery + 6 x 200m @ 3k pace, 200m jog recovery
The aim is to finish the 400's and 200's feeling as if you could do more at the same pace. As with all training, the aim is not to run yourself into the ground (save that for races); the aim is to put precisely the right amount of effort in to achieve the desired training effect without introducing too much fatigue.
Take the usual warm-up and cool down via Strathaven Rd and around by Sainsburys main entrance on the way to and via Greenhills Rd to Strathaven Rd on the way back.
Alan
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