After a few months of high volume long reps, we step down slightly in total distance this Thursday for some slightly shorter and faster reps. The session is a step down session, the benefit of which is that in the final set, when fatigue is taking hold, the fact that each rep gets shorter allows the speed to be maintained. This has more of a training effect than when pace and form is lost towards the end of a session.
The session is 3 set of 3 minutes, 3 minutes jog recovery, 2 minutes, 2 minute jog recovery and 1 minute with 1 minute jog recovery and then straight into the second set. The 3 minute reps should be at 5k race pace/effort, the 2 minute reps slightly faster than 5k pace and the 1 minute reps at 3k race effort/pace.
The route is warm-up through the Glen to Langlands. Start the first rep at the finish line of the Auldhouse 5k and run past Langlands to Auldhouse. Go straight through Auldhouse Cross and turn right onto Shields Rd at the Kennels. Follow Shields Rd back to Greenhills Rd. Turn right and back to the Strathaven Rd and the club.
Do not go crazy on the first set as that will seem very easy. Try to hold back such that you are consistent on all 3 sets.
Alan
No comments:
Post a Comment