Except for those who were racing yesterday (or doing massive WHW miles), Monday's session is a continuation of our preparation for the Summer 10k season. The session is as follows:
15 x 90 seconds at 10k pace with 45 seconds jog recovery.
These recoveries are quite short, making it vital that the pace is kept strictly to 10k race pace.
Warm-up along Greenhills Rd to the fingerposts/roundabout at the start of Shields Rd. Do the session on Shields Rd, running the first rep and first recovery in the same direction and then turning around for the second rep and recovery and so on, back and forward along Shields Rd. This will keep the session reasonably flat and provide a good chance of even pacing. Cool down via the reverse of the warm-up.
Alan
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