Club Training Monday 6th November - Brancumhall

Well done to everyone who raced at Lanark on Saturday in the National 4k XC Championships. By all accounts it was great conditions. Hopefully those conditions persist to Monday's Brancumhall XC session which once again is part of our Brampton progression (and preparation for the future, longer XC's).

The session is 3 x 2 laps (about 1600m) with 2 mins jog recovery followed by 4 x 1 lap with 1 min jog recovery. All reps are at approximately 10k race effort. The gentle warm-up is the usual run to Brancumhall and the cool down is the run back to the club. This whole session not only puts some serious efforts in but is also a long session. It is very important to make the efforts fast enough but to make the warm up, cool down and recoveries very easy otherwise you risk doing too much and burning out. The important thing is that you do enough but not so much that you cannot do some easy miles the day after.

Thursday's run will be a longer run with threshold efforts.

Alan