Monday's session is a sharpener before the Allan Scally Road Relays this coming Saturday. The session is at Langlands Place with the usual gentle warm-up via Strathaven Road and around by Sainsburys. Then the session is 20 x 200m at 5k pace (or slightly faster with a 200m jog recovery (carry the recovery on in the same direction as the rep to the end of the straight). Aim to be running fast and smooth with the stride and effort you will use in the 5k, so definitely do not sprint the 200's! If you are huffing and puffing after each 200m, then you are going too fast!
The cool down is the same as the warm up in reverse.
Alan
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