Monday's session is a lower threshold session. This means running the efforts at the lower/slower end of threshold such that the effort is just becoming uncomfortable and at the end of each rep you definitely could have kept going for much, much longer. The aim of the summer sessions is just to keep us all gradually building fitness without risking over doing it as we have many races to come later in the year.
The session is 2 x 10 minutes at threshold with a 3 minute jog recovery. Run out to the back road opposite the Crutherland via our usual route through the glen to the Strathaven Rd. Start the reps at the 90 degree corner as usual. On reaching the junction with Leaburn Rd, turn right along Leaburn Rd. Carry on until the junction for Park Farm. Turn right past Park Farm and back up the hill past Langlands. Return to the club via Sainsburys and Strathaven Rd. Those who were racing on Sunday, drop a pack and run as an easy run at a constant pace (you may drop behind during the reps but will probably catch back up during the recoveries if you keep the same, easy pace going).
Thursday's session will be shorter reps at a faster pace.
Alan
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