Now updated with the route.
Monday's session is a repeat of the step-down session from two weeks ago but using a different route, the intention being to make you always think about the effort required in relation to the terrain.
The session is 2 x 3minutes, 2 x 2 minutes, 2 x 1 minute and 2 x 30 seconds with recoveries equal to the duration of the preceding effort. The pace/effort starts off at 10k race pace, then 5k, then 3k then a little bit faster again. Don't start off too fast!
The route is a warm-up along Greenhills Rd to the fingerposts where the first rep starts. Head along Shields Rd on the reps past the Kennels. Take a left at the junction an head up to Auldhouse Cross, straight through towards Langlands. Back to the club via Sainsburys.
Alan
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