Through the Summer the faster sessions are alternating between 5k and 10k pace sessions and added to that keeping regular threshold effort sessions going (which are generally slower than 5k/10k pace).
Monday's session is 18 x 90 seconds at 10k pace/effort with a 45 second jog recovery. Most of this session should feel quite relaxed as each effort is quite short. However, towards the end of the session, the short recoveries will start to take effect. It is therefore important not to start off too fast when you are fresh and then fade when the going gets tough towards the end of the session.
The warm-up is through the glen to the corner at the bottom of the hill at Langlands. Start the reps there and continue to Park farm and on to Leaburn Rd. Turn left and then immediately right and climb up to the cross roads. Turn right and follow the road along the top and all the way back down to Leaburn Rd. Turn right and then left, down into the dip and back up to Auldhouse Cross. Go straight through Auldhouse Cross through the new houses to the fingerposts and back via Greenhills Rd to Strathaven Rd.
Finally, some great times at Auldhouse last Thursday with absolute course bests from both Jason Grant and Julie Thomson. The hard and consistent work is paying off!
Alan
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