Monday's session is another 5k speed endurance session of similar total duration to the previous two sessions but slightly longer reps. The session is 11 x 2 mins at 5k pace with 2 mins jog recovery. For some in the club, the total rep distance will be further than 5k and for some slightly less than 5k. You will therefore know if you have paced it correctly by adding up the total rep distance afterwards! It is important to use all the data from your Garmin such as average pace per rep and rep distance to check that you are being realistic with pacing. Pushing way faster than your current race pace on an race pace session such as this will not make you faster; it will only make you too fatigued to do the easy runs on subsequent days and the overall result will be a reduction in fitness. So please be realistic.
The route for the session is through the glen to Langlands corner, starting the reps there. Past Langlands Club House into Auldhouse and straight through the cross, turning right to pass the Kennels and along Shields Rd to Greenhills Rd and back to the club.
Alan
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