Hi everyone, forms are now up – please remember to put your names down.
It is important that you do this each time you come along. If for some reason you end up in another group on a Thursday evening, you should also update the form when you have finished your run.
Tuesday’s session is:
4 * (
4 min / 1 min
1 min / 1 min
30 secs / 1 min
)
Everything in the brackets is one set, so you do it all 4 times.
Suggested paces: 4 minute reps at ~5K race pace, 1 minute and 30 second reps at 1K pace or marginally quicker.
The rests should be JOG recoveries, NOT walk. If you need to walk, do that after the 30 second recovery.
The aim here is to keep your heart rate elevated and nudge up your 10K race fitness, using the jog recoveries as a brief respite.
Thursday’s route is M9R (reverse) – the Amazon Lakes route. This is just over 7 miles and there are NO shortcuts – so you must be sure that you can cover that distance.
See you in the week!