Monday's session is at Langlands Place and is a progression from a session we did a month ago. The session is 6 x 800m at 5k pace followed by 2 x 400m at 5k pace. The recoveries between reps are pack dependent as follows for the 800m reps: 90 seconds rest for packs 1-3, 2 mins rest for 4 to 7; 2:30 for 8 to 10. For the 400m reps, the recoveries are 1 minute. The recoveries are stand/jog around, whichever works best for you (I would recommend jogging around after a brief stand).
Alan
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