Monday's session is a 10k pace session and is a slight progression. For those who were racing 10k in Kilmarnock on Sunday, run this session as an easy run by dropping down a pack or two and not increasing the pace to 10k pace.
The session is 16 x 90 seconds at 10k effort with 45 second jog recovery. The route is an easy start through the glen to the corner at the bottom of the hill at Langlands. Start the first rep there heading towards Park Farm. Turn left on Leaburn Rd and then immediately right, continuing uphill to the cross roads where you turn right. Follow that road all the way along and then eventually down until it joins Leaburn Rd again. Turn right and then left down to Auldhouse Cross. Turn right back to Langlands and back to the club via Sainsburys and Strathaven Rd. Take the warm up and the cool down back to the club after the last rep very easy indeed.
Alan
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