Thursday's session is a 10k race-pace specific session. The session is 8 x 1 lap of Carron Place at 10k race pace with a 90 second recovery (standstill/jog). Note that a lap of Carron Place is very close to 1km. Given the ups and downs of the loop, the pace is going to vary throughout the lap. On the uphills the pace will be slower than target pace and on the downhills slightly faster. This should average out over the lap to give the correct average pace per lap. The target times are simple to calculate: for a 35 minute 10k, aim for a lap in about 3:30, for a 40 minute 10k, a lap is about 4:00, for a 50 minute 10k, a lap is about 5:00 minutes and for a 60 minute 10k, the lap is about 6:00 minutes.
Take an easy run to the start via the Murray roundabout and Kelvin Rd. Cool down back to the club via Greenhills Rd and Strathaven Rd.
Alan
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