Club Training Monday 6th May

Monday's session is another in our sequence of 10k race specific sessions. The session is 8 x 1km at target 10k race pace (so easy to work out if your watch is set in km's!). e.g. 35 minute 10km is 3:30/km, 40 minute is 4:00/km, 50 minute is 5:00/km, so very easy to calculate. The recovery is half the effort time (approx). To make this more specific to the packs where a small range of abilities will be present, I am setting the recoveries as follows:

10k range    Recovery

35 - 40        2:00 minutes

40 - 45        2:15 minutes

45 - 50        2:30 minutes

50 - 55        2:45 minutes

55 - >60      3:00 minutes

Take account of who is in your pack when setting the recovery.

This will be done as a continuous session out in the country. Warm-up through the glen to the bridge at the Strathaven Rd and climb up the bank, run out to the Crutherland, cross over and turn into the country road on the right. Gather at the usual 90 degree left hand bend where we often start reps. Start the first rep, at the junction with Leaburn Rd, turn right along Leaburn Rd, stay on Leaburn Rd all the way to the end where it turns downhill. At the bottom of the hill, turn right and then left past the kennels on Shields Rd. At Greenhills Rd turn right back to the Strathaven Rd.

It's a bit undulating but apart from the first rep, should be flat enough to be able to average the target pace over each rep. During the recovery, the faster ones should turn around and jog back to their pack.

Alan