Monday's session at Brancumhall is a repeat of the last time to further consolidate the benefit of our weekly threshold sessions. The session is therefore 5 x 2 laps with a 2 minute jog in between. The intention is that for those who have been able to fit in the majority of the sessions we have done in the past months (and supplemented with plenty of easy runs and consistent weekly distance), then you should be feeling slightly more comfortable and consistent on these 2 lap reps than you were at the beginning of the cross country season back in October. Run to the correct level of effort (i.e. 2-3 word effort) and do not run to the limit such that you are bent over double at the end of the session and fading in the latter reps.
As many (hopefully most of the club) are racing once or twice this coming weekend at the West XC League in Strathaven on Saturday followed by the masters road relays at Strathclyde Park on Sunday, Thursday's session will be an easier, pre-race run. These regular winter races are as much a part of the training programme as the sessions on Monday's and Thursday. Such races help develop race fitness and race craft i.e. how to distribute your energy over a challenging course with perhaps challenging weather conditions to ensure you run your fastest possible time on that particular course on that particular day.
Alan
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