Club Training Monday 18th September

Monday's session is a slight progression on the hills and mixed reps session which worked quite well at Langlands Place/Langlands Drive last time.

The shorter reps have been increased by two reps in the case of the 30 second reps and by one rep in the case of the 45 second reps, everything else remains the same. So the session is:

• 6 x 30 seconds hill reps, walk/jog down
• 1 x 6 minutes at 10k pace back and forth along Langlands Place.
• 2 minutes recovery (to jog back to the junction with Langlands Drive)
• 3 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 jogging back down to Langlands Place
• 2 minutes at faster than 5k pace down Langlands Drive back towards Sainsburys (pretty much flat out for 2 minutes).
• Jog back to the club

The purpose of increasing the shorter reps is to induce a little more fatigue before starting the more important long reps. 

Warm-up via Strathaven Rd and Sainsburys. I understand that the best starting point for the hill reps is on Langlands Drive, slightly further down the hill than the junction with Langlands Place and heading up the hill towards the roundabout at the top. So use the same starting point. The flat reps should be back and forward on Langlands Place.

Thursday's session will be a threshold session. Next  Monday will be the start of the Brancumhall cross-country sessions which will be along the same lines as our 400m rep sessions but on softer ground to condition the legs to develop speed and power on a soft surface.

Alan