It's a threshold Thursday this week. The session is 3 x 9 minutes at threshold with a 3 minute jog recovery on the Stewartfield loop. It is particularly important to keep the effort level under control when the reps are as long as this. The effort level should just be on the verge of uncomfortable, so 2 or 3 word answer pace once you get a few minutes into the rep and your heart rate has stabilised. This is a constant effort session which means that the pace will vary depending on whether you are going uphill, flat or downhill. This should feel very like Brampton race effort.
Warm-up and cool down via the direct route from the club to the Stewartfield Loop i.e. Churchill Avenue to Lidl, past the railway station and Kirktonholme and then turn right at the roundabout into Stewartfield and up the hill via the pedestrian lane to the loop. Do the loop in a clockwise direction i.e. heading towards Morrisons first.
For those doing the National 4km XC on Saturday, do only 1 rep and then come back to the club.
Alan
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