Wednesday Night

June 6th

repeat this set 3 times –

2min effort with 1min jog recovery 1min effort 1min jog recovery 30secs hard with 30sec jog recovery

June 13th

14x 90secs with 60secs jog recovery

Cut down version

12x 90secs with 60secs jog recovery

June 20th

If weather good on football pitch be hide cemetery

so 1 mile warm up to the football pitch

20x 200m with 200m Jog Recovery

June 27th

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

July 4th

4x Gin Pit 1400 loops Hard with 2min standing recovery

July 11th

Opition 1

4x 1 mile with 2mins standing recovery

Opition 2

3x 1 mile with 90secs standing recovery

July 18th

Gin Pit hill

This session is to be repeated 8x

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

July 25th

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

 Aug 1st

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

Aug 8th

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

Aug 15th

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

Aug 22nd

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

Aug 29th

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

Sept 5h

 

Sept 12th

 

Sept 18th