Club Training Thursday 5th October

As we approach the shortest race for a while this weekend (4km XC legs at the West XC Relays), the purpose of Thursday's session is to get the legs spinning over without taking too much out of you and so getting the heaviness out of the legs such that Saturaday is not a shock to the system.

The session is at Langlands Place and consists of the following:

4 x 400m at slightly faster than 5k race pace with 400m jog recovery (i.e. jog back along Langlands place to the start). 4 x 200m at 3k race pace with 200m jog recovery (back to the start).

If it is windy, then do the reps in the wind assisted direction, jogging back into the wind for the recoveries.

Warm-up via Strathaven Rd and Sainsburys. Have a longer cool down via "Motorola", Kelvin Rd, the Crooked Lum and NEL.

On Saturday, make sure you fire the legs and lungs up before your leg by doing a good slow warm-up around some or all of the lap (finishing 30 -40 minutes before your leg) and then some fast strides to get the heart rate up 5 or 10 minutes before your leg is due to start.

Alan