As we move towards the start of the winter relay and XC season, the next few months will see us increase the intensity of club sessions to build race pace and strength, both of which are needed for short relays on road or country. The following session is the starting point. We will build from this over the next 6 weeks although this session already is pretty hard. This one is complex so would be best programmed into your watch in advance.
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).
This is the toughest one we have done for a while but will make a difference by the time the first short relay comes around (unless Houston goes ahead, it will be the West XC Relays which are back at the very nice course at Alexandra Park, on the golf course on 8th October which we did 2 years ago).
Alan
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