Thursday's session is a lighter session at the Harriers' "track". Those who did the Tom Scott will still have significant fatigue in their legs, therefore keeping the total volume of this session down.
Follow the usual route to Langlands Place and then do the following:
1 x 800m at 5k pace, 1 minute jog around recovery, 4 x 400m at 5k pace, 1 minute jog around recovery, 4 x 200m at slightly faster than 5k pace with 200m jog recovery.
If you were racing last Sunday and the legs are just not cooperating at 5k pace, ease back to fast but comfortable effort and don't worry about hitting 5k pace.
Alan
