Wednesday Night

Mar 21^st

14x 90secs with 60secs jog recovery

Cut down version

12x 90secs with 60secs jog recovery

Mar 28^th

5x 1min efforts with 1min jog recovery

3miles hard running

Apr 4^th

2 Miles 6 Lamp Posts Hard 6 Lamp Posts Easy

2 Miles 3 Lamp Posts Hard 1 Lamp Posts Easy

Apr 11^th

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 18^th

Opition 1

4x 1 mile with 2mins standing recovery

Opition 2

3x 1 mile with 90secs standing recovery

Apr 25^th

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

May 2^nd

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

2 Min Effort with 1:30 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 9^th

2 Min effort with 1 min recovery

10x 1 Min effort with 1 min recovery

2 Min effort with 1 min recovery

May 16^th

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

May 23^rd

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 30^th

5x 1min hard 1min easy

2x Gin Pit 1400 loops Hard

Jun 6^th

2x ½ Mile efforts with 1min standing recovery

6x Ginpit Hills hard up steady down

1x Mile efforts with 2min standing recovery

June 13^h

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 20^th

Gin Pit hill

This session is to be repeated 8x

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

June 27^st

If weather good on football be hide cemetery

20x 200m with 200m Jog Recovery