Apologies for the delay in posting this; I was very late home from work yesterday.
Thursday's run is a pre-race run given that there are multiple races this weekend (West XCR, GSR 10k and half marathon). As with any pre-race run, this should not be a plod. The idea is to do a short run that won't fatigue you but does keep the muscles firing at the same rhythm as race pace otherwise there is a tendency to feel lethargic on race day as the muscle memory has slightly forgotten how to run smoothly and quickly.
The route is Club, Queensway, MacDonalds, West Mains, Village, Lidl, Avondale, Club. From the Queensway, use the downhill of flat sections onwards to pick up the pace from easy (not a plod!) to your target race pace (which will vary depending on whether it is XCR, 10k or half) for 200m. Fit 6 of those strides into the run and be finished before you arrive at Avondale. Decide within your pack when to start each rep. Don't leave it too late!
Alan
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