The aim of Thursday's session is to keep the legs sharp without introducing fatigue before the Scally Relays on Saturday. The overall distance is therefore short. Don't get greedy by doing more. Better to do a short run like this on Thursday and another, even shorter run with strides on Friday than to do one longer run on Thursday and a rest day on Friday.
The run is Club, Queensway to KFC, West Mains Rd, Lidl, Churchill Avenue, Club. Within your packs, introduce 6 x approx 100m strides. In each case, gradually accelerate to 5k pace over the first 50m and then hold that pace for the second 50m. Do not sprint; do not strain!
See you Saturday.
Alan
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