For Monday, we just keep working at the basic sessions. Nothing fancy. We are back at Langlands Place for 6 x 800m reps this time. The pace is still 5k pace but the recoveries are relatively shorter. Packs 1 to 3 have 1:30 recovery; packs 4 to 7 have 2:00 recovery and packs 8 to 10 have 2:30 recovery. This is the session where you find out if the pace you were running the 400m reps at was really 5k pace or if perhaps you were going a little bit too fast.
Given the weather and the wet leaves, be particularly careful doing the U-turn at the 400m point on each rep. Consistency of pace is the name of the game.
Thursday will once again be a longer run but without any efforts given the National 4km XC on Saturday.
Alan
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