The final session before Christmas is another threshold session at Brancumhall. Usually we alternate between threshold and faster reps on these sessions but with the high winds in particular, it is very difficult to do a consistent, fast paced rep session in such conditions. Therefore threshold is more appropriate where we focus on a level of effort rather than a pace. The session is the same as last time, 4 x 2 laps at threshold effort with a 2 minute jog recovery. Each rep starts and finishes wherever the 2 minute recovery jog finishes. With the wind behind, the pace will be a little faster for a given level of effort and when running into the wind, the pace will be slower for the same level of effort. Don't force it. Try to run at a constant effort for each rep, finishing feeling quite relaxed.
For those who have time off from work for a week or two over Christmas, try to increase the frequency of your training between club sessions to establish a slightly higher total weekly mileage. These extra runs should be easy runs. Although the temptation might be to let the training slip over the festive period, if you do the opposite, this will set you up nicely on the path to improving your aerobic base, the key to performance at all distances we race at, in the New Year.
Alan
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