Monday's session takes us back to speed endurance in contrast to the strength/power hill rep session. Taking our step-down session from the past month or two and rearranging the order of the reps, we end up with another variation on the step-down session. This time we are doing 3 x 3 minutes at 5k pace/effort with a 3 minute jog recovery followed by 3 x 2 minutes at slightly faster than 5k pace with a 2 minute jog recovery and finishing with 3 x 1 minutes at approximately 3k race pace with 1 minute jog recoveries. Regroup into your packs during the jog recoveries. So the sequence is (rep/rest) 3/3, 3/3, 3/3, 2/2, 2/2, 2/2, 1/1, 1/1, 1/1.
Daylight will be a problem, particularly if the weather is unfavourable. However we will try this route: Strathaven Rd round by Sainsburys to the Langlands Club House junction. Start the reps there, heading past the clubhouse to Auldhouse. Go straight through Auldhouse cross and turn right to go past the kennels. Follow Shields Rd all the way back to the fingerposts and Greenhills Rd, return towards Strathaven Rd on Greenhills Rd. In the unlikely event that there is not enough road left on that route to complete the session, turn down into the Sainsburys loop and complete that in an anti-clockwise direction to finish the session.
By stepping down the distance of each set of reps, there is a better chance of the quality of the reps being maintained and hence a greater training effect is achieved from the session.
Alan
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