Monday's session is both a post-WHW recovery run and pre-race session for those doing the Land O'Burns 10k on Wednesday. As always on pre-race runs, the intention is to keep the legs moving quickly but for short duration such that the legs "remember" how to move at race pace come Wednesday but are not fatigued. Furthermore, those running on the WHW will have tired quads in particular, so we don't want to do too much but do want to loosen the legs off.
The session is at Langlands Place, following an easy warm-up along Strathaven Rd and round via Sainsburys. Once there, do 10 x 200m at slightly faster than 10k pace with a 200m jog recovery (i.e. keep on jogging to the end of the 400m straight on the recovery after each rep). No sprinting as we don't want tight hamstrings for Wednesday! Stay light on the feet and relaxed without straining. Ease back the pace if you find that you can't stay relaxed through each rep. Cool down back through the glen, entering the glen opposite Sainsburys yard.
Alan
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