Thursday's session is a 10k paced session out in the country following the format of one of our usual Summer sessions. The session is 8 x 3 minutes at 10k effort with 3 minutes jog recovery during which you should regroup into your pack whilst still continuing to jog/run ie don't stand and wait for others to reach you; if you are ahead of your pack, turn around and jog back, if you are behind the majority of your pack members, keep jogging forward. Recovering whilst still moving along rather than standing still is an important part of the session given the generous recoveries. If you need to stand still to recover, then you have almost certainly gone too fast in the reps.
The route is a warm up to the bottom of the hill at Langlands via Strathaven Rd and Sainsburys. The first rep starts there. Then past Park Farm, left on Leaburn Rd and immediately right to continue climbing. First right and along the top, following the road down to the right back to Leaburn Rd. Turn right on Leaburn Rd then turn left down into the dip and up to Auldhouse Cross. Turn right back to Langlands and back to the club via Sainsburys and Strathaven Rd.
Remember that Monday is the first Chatelherault session of this year.
Alan
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