Club Training - Monday 12th August

For Monday's session we are easing the pace back to threshold, however this time we will do the threshold session on the basis of distance rather than time. The session is 4 x 2km with a jog recovery equal to 3 minutes for those packs completing the 2k in less than 9 minutes and 4 minutes recovery for those packs completing the 2k rep in greater than 9 minutes. Be a bit flexible interpreting these instructions, e.g. if most in the pack are less than 9 minutes and a few are 09:10 to 09:15, then take this as a sub-9 minute pack with a 3 minute jog recovery.

The warm-up is through the glen to the Crutherland Bridge and then up onto the Strathaven Rd an onwards to our usual corner on the back road where the reps start. Start the first rep at that corner and carry on to the junction with Leaburn Rd. Turn right and follow Leaburn Rd all the way along to the end where it turns right downhill. At the bottom of the hill, turn right and then left past the Kennels on Shields Rd. Follow Shields Rd to Greenhills Rd. Follow Greenhills Rd back to Strathaven Rd and the club. If the route is too short to fit all the reps in, complete the session with a lap of the Christmas Handicap course.

As always, listen to your body and control the effort to be uncomfortable but not on the limit such that the end of the 2km cannot come soon enough. Be aware of the uphills and downhills and adjust your pace accordingly to maintain constant effort.

Finally, join Eddie after the run in the Sports Club for stretching.

Alan