Club Training Monday 18th March

Monday's session consolidates the 10k specific session done a week and a half ago at Langlands Place. For those who were racing the half marathon or further at the weekend, just run this as a recovery session, jogging gently back and forward whilst the others are doing the reps.

16 x 400m at slightly faster than 10k pace with 1 minute stand/recovery. The target pace is 10 seconds per km faster than (realistic) target 10k race pace. So for a 40 min 10k (4min/km), aim for 3:50/km pace during the reps, for 50 min 10k, aim for 4:50/km for 60 min 10k, aim for 5:50/km. The 400m splits should be 1:32/rep (40 min 10k); 1:56/rep (50 min 10k); 2:20/rep (60 min 10k). Work out your target rep time before turning up at the session.

Warm-up/Cool-down via the usual route to Langlands Place.

Alan