Club Training Thursday 7th March

As we head from the winter season into a Spring/Summer period of 10k and half marathon road races, the emphasis of the training is shifting to 10k specific training (half marathon training is not much different, just a slightly longer long training run and holding back a little on the pace during the race).

Thursday's session is at Langlands Place and is as follows:

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