Monday's session is the final Brancumhall session of this year and is a pre-National XC taper session. The session is 12 x 1 minute at 5k effort with 1 minute jog recovery in between. This will be faster than the pace at the National but is a useful sharpener to get ready for the first few hundred metres, which tends to be fast, such that you can run fast and relaxed and then ease back off that pace part way up the first hill. This is also useful to have in the tank for the final minute when the further out from the finish you can start a big push, the more people you will pass and the fewer will pass you. No point waiting until the final 20m!
Alan
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