Monday's session is the Greenhills Rd 5 x 1600m rep session at 10k race pace. For this session, the recoveries are dependent on the pack and the time taken to run a mile with the recovery being approximately half the rep time. To make this work in a pack system, the recoveries imposed are as follows:
Pack A 3:00 minutes
Pack B 3:30 minutes
Pack C 4:00 minutes
Pack D
4:30 minutesThe session once again starts at the top of Langlands Drive on Greenhills Rd and runs down the left side of the road on the pavement, turning left at Auldhouse roundabout and keeping left at the fingerposts towards the new houses. Jog around where you finished for the recovery. The next rep is the reverse of the first rep. As the reps swap between predominantly downhill and predominantly uphill, focus more on consistent effort rather than nailing 10k pace in both directions. The overall average pace of the reps in the session should be close to your realistic 10k pace though.
Alan
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