Monday's session is a repeat of the recent 10k-specific session at Carron Place. The session is the 8 x 1 lap of Carron Place at 10k pace (averaged over the full lap which means slower on the uphill, faster on the downhill) with a 90-second standstill recovery between reps. This is a challenging session which requires strict control of the effort to remain consistent throughout. Each lap is approximately 1km, therefore 10k pace judgement is straightforward; a 35 minute 10k pace will take 3:30 per lap, a 40 minute 10k will take 4:00 per lap, a 50 minute 10k will take 5:00 per lap and a 60 minute 10k will take 6:00 per lap.
Thursday's session will be an easy run ahead of the Tom Scott.
Alan
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