Happy New Year! Monday's Brancumhall session will hopefully be much firmer under foot than last time if the sub-zero temperatures continue. The session is another threshold session to get the lungs and legs working a little bit after the holidays. Ease your way into this gradually if you have not run much over the past few weeks.
The session is 3 laps at threshold, 2 laps at threshold and 1 lap at threshold with 2 minutes jog recovery between each rep. Each lap starts where ever your 2 minute jog recovery finishes.
If the temperatures are still sub-zero, then be particularly careful running to and from Brancumhall in case there are icy patches on the pavements. Space out within your pack and make sure you give a shout to warn those behind if you spot and icy patch.
If there ends up being snow in EK, then the session will be on the golf course. In that case, do it as 12 minutes, 8 minutes and 4 minutes at threshold with 2 minute jog recoveries. Do this over a normal lap of the golf course (which I won't try to describe here, just make sure there is an experienced Harrier in your pack who knows the lap). Warm up with a 15 minute run on the golf course lap, starting your first effort where ever you are when the warm-up is finished.
Alan
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