Here is hoping (but not expecting) better luck with the weather for Thursday. This is a slight progression from two weeks ago and hence is intended to induce fatigue before embarking on the main, threshold part of the session. The session is at Langlands Place and the Langlands loop. One extra threshold effort has been added, so the session is:
4 x 400m at 10k pace, 30 sec recoveries + 4 x 6 mins at threshold with 2 mins jog recovery. The 400's are on the Langlands Place straight and the 6 min reps are in a clockwise direction around the Sainsburys loop.
The session should be very controlled. Do not finish the session on your knees (if you do, then you have gone beyond threshold). Be in complete control of the threshold effort (2 or 3 word effort). The pace will vary depending on conditions but the effort should remain the same (constant level of breathing after the initial minute or so, constant heart rate). Listen to your body and be in control!
Alan
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