Monday's session is another basic speed endurance session at 5k pace, the eventual outcome being that the slower paces required for longer races (10k, 10 mile, half and full marathon and beyond) will seem easier. Remember that training is not practicing racing (except for some specific race pace sessions intended to allow race pace to be achieved automatically based only on feel); training is intended to adapt the different physiological systems that are used in races and specifically, training is not racing so should not result in the same levels of deep fatigue that result from a race. Hence training is broken down into intervals with recoveries.
Monday's session is at Langlands Place again and is 12 x 400m at 5k pace with a 1 minute jog around/stand recovery. It is simple training, but it works!
Thursday is another threshold session.
Alan
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