Meet at HARESTOCK for endurance .
Location -corner of Swanmore Close/ Bradley Road.
Meet at 6.45 for warm up and drills .Session starts at 7.00pm.
2K , then 6 x 1K ( 90 rec. ) Marathoners ( jog rec.)
Extra for Marathoners- 3k continuous @ M.P.
NEXT 4 WEEKS :
WK.1. Harestock -long reps
WK.3. Long reps -meet track
WK.4. 800 's
THURSDAY THRESHOLD :
5X7 Mins ( 1 Min walk or jog )
Tidal sandwich session:
5 mins threshold. 90 sec recovery
12 x 2 mins. 60 sec recoveries (90 seconds after the last one). Pace: fast - 3-5k pace.
5 mins threshold.
All starting together in the same place, everyone runs a set route for 2 mins. 60 secs static rest in situ (ie wherever you get to in 2 mins) then have 2 mins to get back to the starting spot bang on 2 mins. Pace judgement and speed endurance.
Meet at track for club chat @ 6.50pm. followed by drills with Lou then session starts at 7.05pm.
If racing : 6 x 800 Alt. threshold / 5k pace ( 90 rec. )
If not racing : 8 x 800 " " "
Marathoners : 10 x 800 Alt pace ditto . but with 90 jog rec.
NEXT 4 WEEKS ;
WK.1 Harestock for long reps . (N.B.MEET @Harestock , more details next week )
WK.4. Meet track for long reps around town.