1200m (100m rec) x 5
100m (100m rec) x 5
Session: CAMBRIDGE AVENUE
From clubhouse, down Copse Hill, Westcoombe Ave, under subway, through alley between the golf courses, out onto Cambridge Ave. (Cambridge Ave runs along to meet Trapps Lane).
Distance from clubhouse: 0.92 miles
Cambridge Ave is a straight, flat residential road. As it has a dead end at the alley, there should not be an abundance of vehicles.
Start from alley and run along Cambridge to Linkside, on the right. Jog up part of Linkside and back for recovery. Run the straight in reverse. Jog recovery along alley. Alternating starts.
First rep same as for the hard session, but jog back to the start for recovery, so starting each rep from the alley.
Recovery: Hard Session: Linkside 100m, Easy Session: Cambridge 310m
Easy: 2 x 4-5 reps
Hard: 2 x 6 reps
As the road is straight it makes it tough mentally, so teaches runner to stay focussed. And being flat, should enable runners to concentrate on speed skills, standing tall, running on balls of feet, etc.
Hard group could have a 30 sec jog recovery on the spot