Club Training Monday 8th April

Monday's session is a pre-race 10k session ahead of the Grangemouth 10km this coming Sunday.

The session is at Langlands Place, so usual route there and back via Strathaven Rd and Sainsburys. The session is:

8 x 400m at 10k pace with 1 minute stand/walk about recovery immediately followed by 8 x 200m at 5k pace with 200m jog recovery (i.e. effort to half way along Langlands Place and then jog to the end, turn around and start the next rep).

Be very focused on hitting an accurate, consistent and realistic 10k pace during the 400's. The paces per 400m for different 10k race times are:

Alan