The cycle is back around to 1600s again this week. Even though the recovery is relatively long at 800m jog, this if run correctly should be a very tough session. So you should be running close to 5km race pace, you should also be striving to keep the session even paced across the 4 laps of each 1600m and keep the three 1600s on the same time.
I would not recommend this session to anyone who did the Bantry half at the weekend, there probably is not enough time for recovery but that is a personal decision.
Usual arrangements, meet by the Pavilion before 7:00pm, enter the track when St Finbarr’s have finished up and exit at the end of the session by the gate in the middle of the first bend.
I would rank this set as a key session if run hard and even paced.
Just a comment on recent sessions, a lot of people are walking their recovery of sections of the recovery. The recovery should be jogged not walked.
Easy warm up laps
3 x 1600m with 800m easy recovery jog