Club Training Thursday 19th October

Thursday's run is a pre-race run with some longish sections of strides. Given that Saturday's race is hilly and energy sapping, it is important not to dig too deep into the reserves of strength  and energy on Thursday's run, so be careful.

The course is out Strathaven Rd to Greenhills Rd and then all the way to Greenhills roundabout. From there, head down Lickprivick and back to the club via The Murray. From the downhill section just after crossing Whitehills Rd, do the first of 5 x 30 seconds efforts at 3k to 4k speed, so pretty fast. Jog for 2 minutes and then do another 30 seconds with a 2 minute jog recovery. Once all 5 reps are done, complete the run at an easy pace.

Alan