Club Training Monday 2nd November - Brancumhall

Monday's session at Brancumhall is 5 x 1 lap (approx 800m per lap) at 4k XC race effort with a 90 second stand/jog around recovery. This is a race simulation for those doing the National 4k XC at Kirkaldy on Saturday. Try to imagine how you will feel and the level of effort you will make when you don't have the benefit of the 90 second recoveries. Each rep should feel relaxed, comfortable and under control until perhaps the last rep which may start to feel a little bit strained. Try to carry this feeling through into the race; remember how you felt when running around Brancumhall; if you are straining more at the beginning of the 4k race than you feel through the first 3 or so reps, you are going too fast. It is all too easy to get involved in the cavalry charge at the beginning of the National 4k; just put the blinkers on and relax. Best to ease it back and feel strong on the last quarter of the race than to hit the limit during the first quarter (note that Kirkaldy is 2 x 2km laps and is quite a nice, grassy parkland course with only a few, brief soft bits).

Thursday will be a pre-race run with strides.

Alan