For those that can make it, Thursday is another consolidation session working on 10k pace at Langlands Place. This is a pre-pub run session with shorter recoveries between the runs than will be the case at the pub run. The session is a very slight progression from last time and is:
12 x 400m at 10k pace with 1 minute stand/jog around recover, then straight into 2 x 200m at 5k pace with 200m jog recovery.
Alan
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