| TUESDAY |
| Date |
Sessions |
Recovery |
Pace (Guide only) |
| 22/01/2013 |
5 x 1200m, 2 x 600m |
90secs, 60secs |
5k pace for 1200's, speeding up for 600's |
| 29/01/2013 |
400, 800, 1200, 2000, 1200, 800, 400 |
60/90 secs |
Varied pace but all ending hard |
| 05/02/2013 |
8 x 1000m |
Walk back to 200m start |
Close to 5K race pace, as walk is quite long |
| 12/02/2013 |
4 x 1 mile (trying to keep reps progressive with last lap fastest)
8 x 60 sprints on the grass |
75-90 secs |
Aim to hit 10km PB pace |
| 19/02/2013 |
8 x 800m (2 lap warm up) |
80secs |
Hard 800m efforts |
| 26/02/2013 |
[800m, 400m, 200m] x 5 |
60secs, 200m walk after each set |
Hard 800m effort, slightly quicker as set progresses |
| 05/03/2013 |
2000m medium pace, 5 x 1k |
75-90secs |
Aim to hit a 5k PB over 1K's |
| 12/03/2013 |
1600m, 3 x [5 x 300m] |
100m walk (small groups), 2.5mins for sets |
Hard 300's |
| 19/03/2013 |
[1600m, 1200m, 800m, 400m] x 2 |
90/60secs, 2.5 mins between sets |
Slightly quicker each rep in the set, hit HR zone 4/5 |
| 26/03/2013 |
14 x 400m (2 laps warm up) |
60secs |
400's hard and in your top HR zone |
| 02/04/2013 |
5k in the park, 10 x 200m on the track |
200m walk |
Good warm up in park, all out for 200's |
| 09/04/2013 |
6 x 800m, 5 x 200m |
75secs, 200m walk |
800's key part of session, hard. 200m's fast striding |
| 16/04/2013 |
5 x 1200m, 2 x 600m |
90secs, 60secs |
5k pace for 1200's, speeding up for 600's |
| 23/04/2013 |
400, 800, 1200, 2000, 1200, 800, 400 |
60/90 secs |
Varied pace but all ending hard |
| 30/04/2013 |
8 x 1000m |
Walk back to 200m start |
Close to 5K race pace, as walk is quite long |
| 07/05/2013 |
4 x 1 mile (trying to keep reps progressive with last lap fastest)
8 x 60 sprints on the grass |
75-90 secs |
Aim to hit 10km PB pace |
| 14/05/2013 |
8 x 800m (2 lap warm up) |
80secs |
Hard 800m efforts |
| 21/05/2013 |
[800m, 400m, 200m] x 5 |
60secs, 200m walk after each set |
Hard 800m effort, slightly quicker as set progresses |
| 28/05/2013 |
2000m medium pace, 5 x 1k |
75-90secs |
Aim to hit a 5k PB over 1K's |
| 04/06/2013 |
1600m, 3 x [5 x 300m] |
100m walk (small groups), 2.5mins for sets |
Hard 300's |
| 11/06/2013 |
[1600m, 1200m, 800m, 400m] x 2 |
90/60secs, 2.5 mins between sets |
Slightly quicker each rep in the set, hit HR zone 4/5 |
| 18/06/2013 |
14 x 400m (2 laps warm up) |
60secs |
400's hard and in your top HR zone |
| 25/06/2013 |
5k in the park, 10 x 200m on the track |
200m walk |
Good warm up in park, all out for 200's |
| 02/07/2013 |
6 x 800m, 5 x 200m |
75secs, 200m walk |
800's key part of session, hard. 200m's fast striding |
| |
|
|
|
| Some Sessions we might do when numbers are smaller and it's more manageable |
| Gerschler Fartlek |
Stride hard for 30 seconds, followed by a jog. The recovery time reduces on each effort. |
3 x [30/90, 30/75, 30/60, 30/45, 30/30, 30/15.] |
so 30/90 means 30 seconds hard stride followed by 90 seconds jog |
| Relays |
Teams of 3, 200m strides, teams keeps going and complete as many laps as possible in a given period |
|
|
| XC practice |
Summer only |
Head out to the woodlands behind the track and do some of the tough little hills and the trails |
Course will need to be marked with sawdust while warm up is being done |
