Thursday's session is at a reduced intensity compared to Monday as it is a threshold Thursday. This means controlled discomfort during each rep and definitely not being bent over double to recover. Rather, ease into a jog recovery. The session is 5 x 6 minutes with a 2 minute jog recovery.
The warm-up is along Greenhills Rd to the fingerposts. Start the first rep there along Shields Rd towards the kennels, turn left to Auldhouse Cross, turn right down into the dip and back up to Leaburn Rd. Turn left on Leaburn Rd and then left again down past Park Farm and back towards Sainsburys. If the faster packs are running out of road to complete the reps, continue around the Sainsburys loop in an anti-clockwise direction. Otherwise return to the club directly from Sainsburys via the Strathaven Rd.
The main point is not to finish this session on your knees - controlled discomfort is the name of the game!
Alan
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