Thursday's session is a pre-race run ahead of the National XC on Saturday. Therefore, keeping the legs fresh is the main objective of the run. The route is as straightforward as it gets for EK: Kingsway to Whirlies, East Mains, West Mains and Queensway back to the club.
On the downhill sections starting from the Kingsway fit in 4 x 1 minute at 10k pace with 2 minutes jog in between (this should mean that all of these downhill efforts are completed on the Kingsway and East Mains Rd). The rest of the run should be easy, conversational.
Alan
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