2018
6th June
repeat this set 3 times –
2min effort with 1min jog recovery 1min effort 1min jog recovery 30secs hard with 30sec jog recovery
13th June
14x 90secs with 60secs jog recovery
Cut down version
12x 90secs with 60secs jog recovery
20th June
If weather good on football pitch be hide cemetery
so 1 mile warm up to the football pitch
20x 200m with 200m Jog Recovery
27th June
5 Sets x 1 min effort with 1 min Jog recovery then 2 min effort with 1 min jog recovery
10 Sets x 30 secs Hard 30 secs Jog Recovery
4th July
4x Gin Pit 1400 loops Hard with 2min standing recovery
11th July
Gin Pit hill
This session is to be repeated 8x
1x Hard up – Easy Down
1x Sprint Half way up – Easy Down
18th July
Opition 1
4x 1 mile with 2mins standing recovery
Opition 2
3x 1 mile with 90secs standing recovery
25th July
3 Min Effort with 2 Min Jog Recovery
2 Min Effort with 1:30 Min Jog Recovery
1 Min Effort with 1 Min Jog Recovery
1 Min Effort with 1 Min Jog Recovery
2 Min Effort with 1:30 Min Jog Recovery
3 Min Effort with 2 Min Jog Recovery
3 Min Effort with 2 Min Jog Recovery
2 Min Effort with 1:30 Min Jog Recovery
1 Min Effort with 1 Min Jog Recovery
5x 30secs Hard 30secs Easy
1st August
2 Min effort with 1 min recovery
2 Min effort with 1 min recovery
10x 1 Min effort with 1 min recovery
2 Min effort with 1 min recovery
2 Min effort with 1 min recovery
2 Min effort with 1 min recovery
8th August
3 sets of – 1min very hard 1min recovery 6min effort 3min jog recovery
15th August
2x ½ Mile effort with 1min standing recovery
Hill session – which will be explained at bottom of hill
1x mile effort with 2 min recovery
22nd August
Repeat 4x – 4 Min effort with 2 Min Jog Recovery then 1 Min effort with 1 Min Jog Recovery then 30sec Hard with 30sec Jog Recovery
29th August
3min effort with 1min recovery
5min effort with 1:30min recovery
3min effort with 1min recovery
5min effort with 1:30min recovery
3min effort with 1min recovery
3min effort with 1min recovery
7th November
6 lampposts hard 3 easy for 2 miles
3 lampposts hard 1 easy for 2 miles home
14th November
8 x 1/2 mile efforts with 90secs standing recovery
21st November
2 x 1 mile efforts with 2 min standing recovery
1 x 2 mile effort back home
28th November
2 x 1/2 mile efforts 1 min standing recovery
1 x 1 mile effort with 90 sec standing recovery
2 x 1/2 mile efforts 1 min standing recovery
1 x 1 mile effort home
5th December
3 x 1 mile efforts with 90 sec standing recovery
5 x 1 min efforts with 30 sec jog recovery
12th December
10 x 1 min efforts with 1 min jog recovery
10 x 1 min efforts with 30 sec jog recovery
19th December
4 x 1 mile efforts with 2 min standing recovery