Monday's session is out on the roads around Auldhouse as will become very familiar over the Summer. The session is 12 x 2 minutes with a 2 minute jog (regroup) recovery. The pace is 10k race pace (or effort rather than pace if going up hill) and as before, the intention is for the recovery to be slowing down to a jog without stopping completely. The faster runners should turn around and jog back to behind the slower runners such that everyone stays quite close together.
The route is out Greenhills Rd and then left into the Fingerposts at Shields Rd. The reps start here. Follow Shields Rd past the Kennels. At the junction, turn right and then left up the very steep hill. At the top of the hill, the road turns left onto Leaburn Rd. Follow Leaburn Rd along to the junction for Park Farm and turn left down past Park Farm. Return to the club via Sainsburys and Strathaven Rd as usual.
These sessions on very undulating terrain build (appropriate) speed endurance and improve the ability to judge the right level of effort to apply during races when the course is not flat.
Thursdays session will be a threshold session, also out on the back roads.
Alan
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