Thursday's session is on the Sainsbury's loop in a clockwise direction, starting on the pavement after the entrance into Sainsbury's warehouse. This session is speed endurance, specific to 10k racing.
3 x 4km with 2 minute jog recovery. The total distance is greater than race distance and consequently, the pace for each rep must be slightly slower than race pace. The target is to do each rep at 15 to 20 seconds/km slower than race pace. So for a 40 minute 10k, race pace is 4 min/km and rep pace is 4:15 to 4:20/km. Similarly for a 50 minute 10k, aim for 5:15 to 5:20/km rep pace, for 60 minute 10k, aim for 6:15 to 6:20/km. For intermediate or faster 10k race pace, work out the relevant rep pace in advance of the session. During the 2 min jog recovery, keep moving but regroup into your pack. Faster than target pace is not doing you any good. Be disciplined and stick to your target pace.
Alan
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