Tuesday night training 6th March 2018 – 1 mile reps Butt Lane with 90 second recovery between. Session around 30 mins so about 3 reps for most but could be 2 or 4 depending on ability. This is to help with your speed endurance.
Groups of similar abilities, aim to complete each mile rep at 10 seconds per mile slower than your current 10k race pace. So this isn’t an all out mile repeat, but a controlled comfortably hard effort or about a 90% effort, but keeping in mind it is for a mile at a time for about 30 mins. Try and complete each mile in the same time.
So if you run a 50 min 10k, that is about 8:02 min/mile, so aim to run the session at 8:12 min/mile
If you don’t know your current 10k pace, try an online calculator like the link below and to find out an equivalent 10k race time and pace. https://www.runnersworld.co.uk/health/rws-race-time-predictor
Or just go on feel, comfortably hard.
Start on Butt Lane just past Trafford Road, counter clockwise, finish back on Butt Lane just before Woodland Road see image below.
Meet at Leisure Center at 18:15 for a 18:30 start.