Monday's session at Brancumhall extends our previous sessions slightly. This time we are doing 6 x 1 lap (each lap is approximately 800m) at 4k/5k effort with a 90 second stand/jog about recovery (often jogging back and forward aids recovery more than just standing still). The session works on developing speed endurance which will be useful in all the races we have coming up in the winter season, whether it is holding on for the entirety of a 4k/5k road or XC race or making a long push for the finish on a 10k or even Brampton. Although it is nice to have a fast, sprint finish, more places will be made up (or not lost) if a long, sustained burst for the finish can be held for the last 3km or so.
Alan
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