Monday's session is a longer session at 10k race pace. The session is 4 x 1600m with a recovery of approximately half the repetition time (which means that each pack will have a different recovery time). The recoveries are as follows:
Pack A 3:00 minutes
Pack B 3:30 minutes
Pack C 4:00 minutes
Pack D 4:30 minutes
The route starts at the roundabout on Greenhills Rd at the top of Langlands Drive (which is the road that leads down to Langlands Place). Run on the pavement on the left hand side of Greenhills Rd heading towards the Auldhouse roundabout. Turn left at the Auldhouse roundabout and keep left at the fingerposts. The 1600m should finish close to the new houses. Stop there and jog around during your recovery. The next rep is the reverse. Clearly, the even reps will be tougher than the odd reps due to climbing back up to Langlands Drive. Control your effort to be the same rather than trying to keep the same pace on the downhill and uphill reps.
Alan
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