Monday's session is another Langlands Place 5k pace session to maintain or restore the sharpness ahead of the Scally. The session is 10 x 400m at 5k pace + 4 x 200m at 5k pace with 1 minute recoveries after all reps. The intention is to absolutely nail the consistency and not to go too fast at the start. The proof of correct pace judgement will come on Saturday. However, the conditions are quite windy today, so maintaining a constant pace in each direction may be difficult. This can be the same during a race though, so if there is a strong headwind and tailwind in opposite directions, adapt the pace accordingly. Work a bit harder into the wind but try to relax through the downwind effort to easily hit the target pace. Do not go flying off at too fast a pace with a tailwind using up all your energy as you will need that energy to run back into the wind.
Thursday's run will be a pre-race run.
Alan
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