Wednesday Night

Mar 21st

14x 90secs with 60secs jog recovery

Cut down version

12x 90secs with 60secs jog recovery

Mar 28th

5x 1min efforts with 1min jog recovery

3miles hard running

Apr 4th

2 Miles 6 Lamp Posts Hard 6 Lamp Posts Easy

2 Miles 3 Lamp Posts Hard 1 Lamp Posts Easy

Apr 11th

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

Apr 18th

Opition 1

4x 1 mile with 2mins standing recovery

Opition 2

3x 1 mile with 90secs standing recovery

Apr 25th

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

May 2nd

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

 May 9th

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

May 16th

3 sets of – 1min very hard 1min recovery 6min effort 3min jog recovery

May 23rd

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

May 30th

5x 1min hard 1min easy

2x Gin Pit 1400 loops Hard

Jun 6th

2x ½ Mile efforts with 1min standing recovery

6x Ginpit Hills hard up steady down

1x Mile efforts with 2min standing recovery

June 13h

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

June 20th

Gin Pit hill

This session is to be repeated 8x

1x Hard up – Easy Down
1x Sprint Half way up – Easy Down

June 27st

If weather good on football be hide cemetery

20x 200m with 200m Jog Recovery