Thursday's run is a pre-race easy run with strides, given that it is the National XC on Saturday. The route is Strathaven Rd, Kingsway to the Whirlies, East Mains Rd, West Mains Rd, KFC, Queensway, Strathaven Rd back to the club.
From the petrol station on the Kingsway, start the first of 6 x 100m gradual accelerations up to faster than 5k speed. Only reach that top speed in the final 30 or 40m of each 100m. Be in complete control of the acceleration such that your speed is increasing only slightly with each stride and you don't reach the top speed until near the very end of the section. Do this another 5 times during the run on flat or downhill sections, to be decided within each pack. For example, each person in the pack take it in turn to decide where the next 100m stretch starts. Spread them out. The last one should probably be on the flattish section of the Queensway between the underpasses just after the BP station and the underpass at Debenhams roundabout. In between these efforts, run easy.
Alan
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