With less than a week to Brampton, no fitness gains are going to be made at this late stage, however it is possible to decondition or become lethargic through doing too much of a taper leading up to a big race. Therefore, Monday's session is hard enough to keep the muscles, heart and lungs used to working but with reps that are short enough not to induce deep fatigue.
The session is at Langlands Place, so the usual warm-up via Strathaven Rd. Do the following:
20 x 200m at 5k pace with 200m jog recovery. Each rep plus recovery covers the full length of the 400m straight at Langlands Place. Don't force the pace and definitely do not start too fast and fade. Try to feel as though you are holding something back throughout the session.
Thursday will be an easy run.
Alan
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