Tonight’s Training Tues 5 Jan

Those doing the Thornwell Loop will be asked to join one of these five Pace Groups. Each Group can then jog to the top of the Link Road and start their drills and speedplay down to the roundabout before jogging to the Loop start. You should aim to run at a consistent pace within the target times for each of the four Loops, The recovery between loops is 1½ mins.

Group A – 10k race time 36-39 mins: 4 mins 6 secs to 4.35 per Loop

Group B – 10k 40-42 mins: 4.35 to 4.56.

Group C – 10k 43-46 mins: 4.56 to 5.21.

Group D – 10k 47-51 mins: 5.21 to 5.56.

Group E – 10k 52-52 mins: 5.56 to 6.26.

Those doing the Beech Grove session can make their way straight to the top of the Grove, which is first left just past the top of the Link Rd, then first left again. The Grove is a quite gentle gradient and you will run up for 50 seconds, turn at the whistle and run back to the start within 70 secs ready to turn and start the next uphill (like the Windmill Hill session where we did 60 secs each way). Run at your aerobic threshold pace and try to reach the same spot on each rep. You can opt to do three or four sets of four hill reps.