Club Training Monday 21st August

As mentioned last week, Monday's session is another round of the mixed hill reps and 10k/5k pace session we did 2 weeks ago. The purpose of these sessions is to stimulate race readiness for the short relays (typically 4k per leg) which then build towards Brampton. By introducing some fatigue through the hill reps and then switching immediately to longer, flatter reps at race pace, we prepare for maintaining fast pace in the later stages of a short, hard race. So, the session is at Langlands hill and is identical to what we did two weeks ago:

The session is at Langlands hill. Take the road route via Strathaven Rd and Sainsburys to the bottom of the steep hill at Langlands. Then do the following:

• 4 x 30 seconds hill reps, walk/jog down
• 1 x 6 minutes at 10k pace heading towards Park Farm on the flat consisting of 3 minutes out, turning and coming back for 3 minutes (if anyone gets as far as the junction at Leaburn Rd, turn left towards Leaburn until the 3 minute turning point).
• 2 minutes recovery
• 2 x 45 seconds hill reps, walk/jog down
• 4 minutes at 5k pace towards Park farm on the flat for 2 minutes out, turning and coming back for 2 minutes.
• 2 minutes recovery
• 1 x 60 second uphill
• 2 minutes recovery at the top of Langlands Hill (walk to the top of the hill at Langlands junction during the recovery)
• 2 minutes at faster than 5k pace towards Sainsburys (pretty much flat out for 2 minutes).
• Jog back to the club

All the hill reps should be fast but controlled (not sprinting but powerful running with good form).

The most important part of these sessions are the 6 minute, 4 minute and 2 minute reps. Therefore, don't run yourself into the ground on the hill reps.

Thursday will be a threshold session.

Alan