As I try to make our training such that we are regularly exposed to the full range of paces relevant to improving our race ability over the 5k to marathon range, Thursday's session is back onto the faster pace drop-down session of 2 x 3 minutes, 2 x 2 minutes, 2 x 1 minute and 2 x 30 seconds with the pace increasing as the reps get shorter, starting off with 10k pace for the 3 minute efforts, 5k pace for the 2 minute efforts, 3k pace for the 1 minute efforts and a bit faster again for the 30 second efforts. The jog recoveries equal the duration of the preceding rep. If the rep is up a steep hill, then rather than, for example, 10k pace for the rep, it should be 10k race effort ie don't try to maintain the same pace up the hill.
The warm up is via Sainsburys to Langlands club house junction. Start the first rep there heading past the club house and into Auldhouse. Straight through Auldhouse cross and turn right at the Kennels. Carry on along Shields Rd to the fingerposts and then double back on yourself past the new houses heading back towards Auldhouse Cross. Turn left at Auldhouse Cross and back to Langlands and back to the club via Sainsburys. A little bit of a variation on familiar roads.
Alan
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