Monday's session sees a return to the Calderglen 400m "track" at Langlands Place as we continue to build towards the Winter club racing season.
Warm up along Strathaven Rd, around by Sainsburys and up to Langlands Place. Do 5 or 6 strides of about 100m, walking back to get the legs fired up for 5k pace reps. The session is:
8 x 400m at 5k pace, 1 minute standing recovery then 4 minutes easy jogging followed by 8 x 200m at slightly faster than 5k pace (say about 1 second/200m faster than 5k pace) followed by 200m jog recovery to the start of the next rep (continue jogging the recovery in the same direction as the rep to the opposite end of the road to which you started the rep).
For guidance, 400m time for a range of 5k paces is as follows:
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