Monday's Brancumhall session is a threshold session. The effort level should be at the normal 2 or 3 word pace equivalent to the effort level you could maintain for about an hour non-stop. However, the reps are somewhat shorter than 1-hour. The session is 4 x 2 laps at threshold with a 2 minute jog recovery. Apart from the first rep, each rep starts/finishes where ever you are after 2 minutes of jogging. This session will total approximately 4 miles of reps.
Alan
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