Club Training Monday 1st July

With a break from racing every week, we are back into quality sessions with a 10k race focus. Training for 10k provides us with the flexibility to drop down to 5k and step up to 10 mile or half marathon as the sessions aren't much different.

The session is 8 x 1km with a recovery approximately equal to half the rep time. As before, the recoveries will be set within the pack to be a reasonable compromise for all in that pack. The recoveries are therefore:

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 and what their 10k race pace is before choosing the recovery time for your pack. I will try to adjust the packs to be as evenly matched as possible.

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 there. 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 run back into Auldhouse. At Auldhouse Cross, turn left, back past the new houses to the finger posts and then Greenhills Rd. Turn right on Greenhills Rd and back to the club via Strathaven Rd.

It is important to not start too fast so that the quality can be maintained until the end of the session. If in doubt, run slightly slower than 10k pace on the first rep until you are warmed up. The first rep will be slower than 10k pace anyway because of the hilly terrain.

Alan