Monday's session is a step-down rep session with a gradual increase in pace as the reps get shorter. The session is 2 x 3 mins at 10k pace, 2 x 2 mins at 5k pace, 2 x 1 mins at 3k pace and 2 x 30 seconds a bit faster. The recovery after each rep equals the time of the rep, i.e. 3 minutes after the 3 minute reps, 2 minutes after the 2 minute reps etc.
The route is as follows. Warm up via Strathaven Rd and Sainsburys to the junction just before Langlands Club House. Start the first rep there heading towards Auldhouse. Go straight through Auldhouse Cross and turn right past the kennels on to Shields Rd. Carry on to Greenhills Rd and return to the club via Strathaven Rd.
Be realistic about your pace judgement, meaning don't start out too fast. This should be quite a comfortable session given that the total rep volume is quite low. Keep in mind also that Thursday is the Vertical Mile (ie a single hill rep; don't think of it as a race!).
Alan
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