The session on Monday is on the Sainsburys Loop. However the forecast suggests the temperatures will be sub-zero and ice on the pavements could be a problem. Therefore, I am proposing only using part of the Sainsburys loop such that the reps can be completed entirely on the road rather than the pavement, assuming that the road is salted and ice-free.
The session is 5 x 1km at 5k race pace. For those packs that are running 5k in 22 minutes or less, the recovery is 2 minutes. For those packs running 5k in 22 to 26 minutes, the recovery is 2.5 minutes. For those packs running 5k in greater than 26 minutes, the recovery is 3 minutes. Be pragmatic about the recovery e.g. if 3 of your pack are currently running sub 26 and 1 of your pack members is running 26:30, the recovery for your pack is 2.5 minutes. This is not a precise science! The recovery is a jog around/on the spot in the vicinity of where the rep finishes.
The route starts at Sainsburys main gate (on the road, not the pavement, unless it is not icy) and follows the usual loop in clockwise direction. The first rep should end around about the junction with Greenhills Rd at the top of the hill. Jog about up there during the recovery and then do rep two in the reverse direction. This is a wide, well lit road so should be safe to run on the road, but as always, be vigilant of traffic and prioritise safety over finishing a rep.
Alan
No comments:
Post a Comment