Thursday's session is focused on race speed endurance as we move towards the winter racing season. It is the step down session again which has the benefit of maintaining quality (pace) as the session progresses by reducing the duration of each rep. This is one of the most effective ways of developing speed endurance without over exerting and hence allows a more rapid recovery to train well again the following day.
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. So, to spell it out, it is
3 minutes on, 3 minutes jog, 2 minutes on, 2 minutes jog, 1 minute on, 1 minute jog, 3 minutes on, 3 minutes jog, 2 minutes on, 2 minutes jog, 1 minute on, 1 minute jog, 3 minutes on, 3 minutes jog, 2 minutes on, 2 minutes jog, 1 minute on, 1 minute jog.
Warm up via Strathaven Rd and Greenhills Rd to the fingerposts. Start the first rep on Shields Rd heading for the Kennels. After the Kennels, turn left and at Auldhouse Cross go straight through heading for Langlands. Continue around the Sainsburys loop in a clockwise direction to finish the session. Do at least one lap of the Sainsburys loop to ensure a good cool down and head back to the club.
Alan
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