Monday's Brancumhall session is a threshold consisting of 6 x 1 lap at threshold pace with a 1 minute jog after each lap (so each subsequent lap starts/finishes where the jog recovery ended). This is not "as fast as you can go for 1 lap" session but is to be at threshold effort which means it would be a sustainable pace even without the recovery. It should feel like the level of effort you would feel if actually doing a 10k or so cross-country race, particularly early on in the race.
As per usual, bring road shoes to the club and some kind "sole" will transport your off-road shoes to Brancumhall for you. Be very careful on the pavements if it is icy. If there is snow, then move the session to the golf course, in which case the lap would instead be on the uphill/downhill circuit we use around the line of trees and do each effort as a 4 minute effort with a 1 minute jog.
Alan
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