Club Training Monday 15th July

Monday's session is a mixture of rep distances with the focus again on 10k pace/effort level. The session is 3 x 2km at 10k pace with a jog recovery of approximately equal to half the rep time. Then when that is finished, 4 x 400m at 10k pace with a 1 minute stand recovery. 

The warm-up is through the glen to the junction at Langlands Club House. The first rep starts at the 5k finish line and the 2k reps follow the Auldhouse 5k route in reverse. When the reverse lap of the Auldhouse 5k is complete, carry on towards Langlands Place such that the 3rd rep is finished within the vicinity of Langlands Place. During the recovery from that final rep, make your way towards the 400m start point on Langlands Place (it doesn't matter which end of Langlands Place you start the 400's). With the shorter reps at the end of this session, the aim is keep the quality high without running yourselves into the ground.

As always, take an average rep time for your pack to work out the recovery time (half the rep time). So, for a 40 minute 10k, that's 8 minutes for 2k and 4 minutes recovery, for a 50 minute 10k, that's 10 minutes for 2k and 5 minutes recovery and for a 60 minute 10k, that 12 minutes for 2k and 6 minutes recovery.

Alan