Club Training Monday 4th September

The mixed hill and rep session has come around again in our approximately fortnightly rotation in the current block. However, due to lack of daylight, I'm changing the venue to Langlands Drive and Langlands Place.

For the uphill reps, start at the junction of Langlands Drive and Langlands Place and run up the hill towards the roundabout on Greenhills Rd. If you run out of room on the 1 minute uphill rep, turn right at the top onto Greenhills Rd (it is about 270m from Langlands Place junction to Greenhills Rd according to Google Maps. For the flat reps, run back and forward along Langlands Place, which we know is 400m long.

The session is as follows. Take the road route via Strathaven Rd and Sainsburys to the junction of Langlands Drive and Langlands Place. Then do the following:

• 4 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)
• 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 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

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 the final, social Auldhouse TT of the year, starting/finishing in Auldhouse.

Alan