Monday |
Wednesday |
Weekend Info |
30th April
Warm up 10 mins
2 mins walk followed by
2 x 1 min Run
1 x 2 min Run
1 x 3 min Run
1 x 4 min Run
2 x 5 min Run
All 1 min walk recoveries except between the 5s which is 2 mins walk.
Warm Down |
2nd May
Track
As Mondays session |
Weekend
4th May.
Friday- Track 6.30pm
@ Bedford Park
HOMEWORK
(Sat/Sun)
10 Mins warm up.
(Light stretches and 5 mins walk)
Walk run for 30 mins
Warm down |
7th
BANK HOLIDAY
Run-walk 40 mins
With a warm up and down. |
9th
Russell Park
Session to include all the paths as walk run |
Weekend
Track session
At the stadium
Homework
As Last week |
14th
Embankment
New path lamposts
Different length runs using the posts as markers |
16th
Track
Warm up 10 mins
4 x 200s
4 x 300s
4 x 400s
Warm down |
Weekend
Friday track & Bedford Park
Homework
Run 3, Run 4, run 5 x 4 times, run 4, run 3mins
Recovery as required |
21st
Track
4 x 200s
4 x 300s
4 x 400s
Plus warm up & down |
23rd
Willington cycle track
Running to ‘start’ as a warm up.
Followed by a 1 2 3 2 1 run with equal minute recoveries followed by a non stop run back to the start |
Weekend
Friday track @ Bedford Park
Homework
Warm up
3 x 10 mins runs with a walk in between efforts |