Thursday's session is intended to put some power through the legs again following the long sustained effort at Brampton and the heavy slog at Brancumhall on Monday. The session is 10 x Avondale reps from the usual starting point on the broad pavement and finishing at the last junction on the right at the top of Avondale. Only the fastest pack should go to this junction and then immediately turn around and jog back down. As the other packs reach those faster runners, they also stop and jog back down. The efforts should be at 5k effort (not 5k pace!). The aim is to maintain good form to the end of each rep and not to fade as the top approaches.
Alan
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