Monday's session is a longer, threshold effort with an easy start and easy finish. The important thing about this longer effort is that the pace is held back. This needs to be the effort you could maintain for an hour in a race, so it is absolutely not the fastest you could run this single, 30 minute effort. When the effort is over, it should therefore not be necessary to stop, but just slow down to the easy, recovery pace for the remainder of the run. Furthermore, the pace will vary depending on whether going uphill, downhill, into the wind or with a tail wind but the effort should remain consistent (i.e. the breathing and heart rates).
The route is a gentle warm up to the Crooked Lum roundabout, then when you are through the roundabout and onto the Queensway at the town centre, start the 1 x 30 minute effort. The route from there is down the Queensway, West Mains, East Mains, Kingsway, back to the club. Be extremely careful at all road crossings. Where ever you finish the 30 minutes, slow down to a very easy jog back to the club, regrouping into your pack as you do so.
Thursday's session is faster reps in preparation for forthcoming 10k (and further) races. So, don't burst yourself on this session by running it too fast.
Alan
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