Monday's session is out on the country roads. We are starting to re-introduce some faster speeds, having built some power with the recent hill rep sessions (more of those to come but not at Auldhouse due to lack of light).
The session is 3 x 3 minutes at 5k pace (3 minute jog recoveries), 3 x 2 minutes at slightly faster than 5k pace (2 minute jog recoveries) and 3 x 1 minutes, slightly faster again (1 minute jog recoveries).
The route is out the glen to the Crutherland, cross over and start the reps at our usual 90 degree corner on the back road. Turn left on Leaburn Rd and then immediately right to continue up the hill to the next junction on the right. Turn right at the junction and follow the top road along to the cross-roads. Turn right and head back down the hill to Leaburn Rd. Turn left and then right down past Park Farm and back to the club via Sainsburys and Strathaven Rd.
Be particularly careful about controlling the effort level such that there is a noticeable step up in effort as the reps get shorter. As the 3 minute efforts are predominantly uphill (sorry for that), the pace will be slower than 5k on the flat but imagine you were running an uphill section in a 5k race and think of the effort level rather than the pace. The later, shorter reps will be predominantly downhill, so try to let yourself go a bit, particularly on the 1 minute reps.
Alan
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