Club Training Thursday 30th May

Thursday is a repeat of one of our 10k race specific sessions, the 8 x 1km with recovery approximately equal to half the effort time approximately. Ideally I would have used the same route as last time to aid pace judgement but I suspect the Glen is treacherous with mud, so we'll avoid that.

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 along Strathaven Rd and continue to the 90 degree corner at the bottom of the hill near the Auldhouse 5k start. Start the first rep there and run past Park Farm. 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. In the unlikely event that you run out of road before the session is finished, turn right at the roundabout on the top of the hill at the Kelvin and run around the Sainsbury's loop anti-clockwise to finish.

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