As at least some Harriers will be doing the Dumbarton 10-mile road race on Sunday, the Thursday session is still a threshold session but it is cut right back in total duration. However, to remove the temptation to do the session too fast, it is one long threshold effort rather than multiple shorter efforts. Run the session on the Sainsburys loop (clockwise, starting on the pavement just after the main gate as usual) and consists of 1 x 15 minutes at threshold. For all except those capable of a sub-60 10 mile, threshold effort will be slightly faster than your sustainable 10 mile effort. i.e. if you are running 10km races in 55 minutes plus, then 10k effort is your threshold effort. By using the Sainsbury's circuit you need to listen to your body rather than look at your watch as there are long uphills and downhills where the pace will need to be adjusted accordingly to maintain the same effort. This session is short enough and far enough away from Sunday's race that it will not impact the race performance, except perhaps confirming what the right level of effort is. To that end, err on the side of caution and rather than go too fast, hold back to your 10-mile effort level (which may be at the bottom end of threshold for those taking 80+ minutes for 10-miles.
Alan
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