Thursday is a return to a 10k-specific session, focusing on race pace efforts in contrast to the strength session at Chatelherault on Monday. The session is at Langlands Place. Warm up through the glen to Sainsburys and then head up the road to Langlands Place. The session is then 16 x 400m at 10k race pace, or very slightly faster (say 1 second per 400m faster) with a 1 minute standing/walking recovery. The appropriate 400m times for a range of 10k paces are as follows:
Cool down via the Strathaven Rd back to the club.
Alan
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