It's another 10k and 5k pace session at Langlands Place (snow and ice allowing). The session is 14 x 400m at 10k pace with 1 minute stand/jog in circles recovery followed by 2 x 200m at 5k pace or slightly faster with 200m jog recovery. As always, try to be as consistent as possible with each 400m, aiming for no more than 1 second variation.
If the roads are too icy and the golf course is runnable, do the reps behind Carrigans again on a time basis ie 14 x 90s, 1 minute recovery + 2 x 40s, 2 min recovery.
Alan
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