DECEMBER 2022
DECEMBER 21
Long:
3 sets of:
600m@ 85%, 2 min rest
400m @ 85%, 90 sec rest
300m @ 85%, 1 min rest
200m @ 85%
3 min rest between sets
Short:
3 sets of:
600m @ 85%, 2 min rest
400m @ 85%, 1 min rest
3 min rest between sets
Fitness:
2 x miracle mile
3 min rest between sets
Fartlek:
10 min easy,
4 x 5 min, 2 min easy between each
10 min easy cool down
DECEMBER 14
Snowy Track 200’s
Long:
2 sets of 12 x 200m @ 80%, 30 sec rest between each
(the second set do them in 85%)
3 min rest between sets
Short:
2 sets of:
8 x 200m @ 80%, 30 sec rest between
3 min rest between sets
Fitness:
2 sets of 5 x 200m, with 200m jog rest between each
3 min rest between sets
Fartlek:
10 min easy,
12 x 1 min, 1 min easy between each,
10 min easy cool down
DECEMBER 7
Long:
3 sets of:
800m@ 80%, 2 min rest
400m @ 85%, 1 min rest
400m @ 85%
3 min rest between sets
Short:
3 sets of:
400m @ 85%, 90 sec rest
200m @ 85%, 45 sec rest
200m @ 85%, 1 min rest
400m @ 85%
Fitness:
2 sets of:
Miracle mile,
3 min rest
Miracle 800m
3 min rest between sets
Fartlek:
10 min easy,
4 x 3 min with 2 min easy jog in between each,
10 min easy cooldown
NOVEMBER 2022
NOVEMBER 30
Long:
6 sets of:
200m @ 85%, 1 min rest
600m @ 85%
2 min rest between sets
Short:
4 sets of:
200m @ 85%, 1 min rest
400m @85%, 1 min rest
200m @ 85%
2 min rest between sets
Fitness:
4 sets of:
run 200m, jog 200m, 1 min rest
run 400m
2 min rest between sets
Fartlek:
10 min easy warm up,
4 x 30 sec with 30 sec easy between each
2 min easy
4 x 90 sec with 1 min easy between each
2 min easy
repeat
10 min easy cool down
NOVEMBER 16
Long:
5 sets of:
300m @ 80%, 100m jog rest,
400m @ 80%, 100m jog,
500m @ 85%
3 min rest between sets
Short:
3 sets of:
200m @85%, 200m jog rest
300m @ 85%, 200m jog rest
300m @ 85%
3 min rest between sets
Fitness:
miracle 2k ( 5 laps)
3 min rest
miracle mile
Fartlek:
10 min easy
5 x 3 min with 2 min easy between each
10 min easy cool down
NOVEMBER 9
Long:
2 sets of:
6x400m @85% with 90 sec rest between each
3 min rest between sets
Short:
2 sets of:
4x 400m @85%, with 90 sec rest between each
3 min rest between sets
Fitness:
3 sets of:
2x 400m with 2 min rest between each
3 min between sets
Fartlek:
10 min easy ,
8 x 90 sec, 90 sec easy between each
10 min easy cool down
NOVEMBER 2
Long:
8 x 600m, alternating between 80% and 85%
2 min rest between each
Short:
3 sets of:
300m@ 85%, 100m @ 75%, 200m @ 85%
2 min rest
400m @ 85%
3 min rest between sets
Fitness:
miracle mile,
3 min rest
miracle 1200m,
3. min rest
miracle 800m
Fartlek:
10 min easy,
4x1min, with 1 min easy between each
3 min easy
4 x 2min, with 2 min easy between each
3 min easy
1x 4 min,
10 min easy cool down
OCTOBER 2022
OCTOBER 26
Long:
in/out mile, alternate every 200m between 75%,and 85%
3 min rest
in/out 1200m, alt every 200m between 75% and 85%
2 1/2 min rest
in/out 800m, alt every 200m 75% and 85%
2 min rest
in/out 400m, alternate 75%,85%
90-sec rest
in/out 400m, alternate 75%, 85%
90-sec rest
in/out 400m, alternate 75%,85%
Short:
4 sets of:
200m @ 85%, 1 min rest
200m @ 85%, 1 min rest
400m
2 1/2 min rest between sets
Fitness:
4 sets of:
miracle 800m
3 min rest between each set
Fartlek:
10 min easy,
6 x 30 sec with 30 sec easy between each,
3 min easy
4 x 2 min, 1 min easy between each
10 min cooldown
OCTOBER 19
Long:
4 sets of:
300m@85%, 100m jog
800m@ 85%
3 min rest between sets
Short:
4 sets of:
300m @85%, 100m jog
400m @85%
3 min rest
Fitness:
2 sets of:
4x 100m, 20 sec rest between each
2 min rest
4x 100m, 100m jog rest between each
3 min rest between sets
Fartlek:
10 min easy,
4x 1 min, 1 min easy between each
2 min easy
4 x 2 min, 1 min easy between each
Cool down 10 min
OCTOBER 12
Long:
2 sets of:
400m @ 85%, 2 min rest
800m @ 85%, 2min rest
1200m @ 80%,
3 min rest between sets
Short:
3 sets of:
400m@ 85%, 1 min rest
600m @ 85%
3 min rest between sets
Fitness:
4 x 200m, 30-sec rest between each
3 min rest
miracle mile
Fartlek:
10 min easy,
4 x 2 min with 1 min easy between each
2 min easy
3 x 3 min with 2 min easy between each
10 min cool down
OCTOBER 5
Long:
12x400m alternating between 80% and 85%
90 sec rest between each
Short:
8 x 400m alternating between 80% and 85%
90 sec rest between each
Fitness:
2 x miracle mile
3 min rest between each
Fartlek:
10 min easy,
8 x 90 sec, 90 sec easy between each
10 min cool down
SEPTEMBER 2022
SEPTEMBER 28
Long:
6x 800m, alternating between 80%, and 85%
2 min rest between each
Short:
4 sets of:
600m @ 85%, 1 min rest
200m @ 85%
3 min rest between sets
Fitness:
2 sets of:
8 x 100m, 20 sec rest between each
2 min rest
4 x 100m, 20 sec rest between each
3 min rest between sets
Fartlek:
10 min easy,
4 x 4 min with 2 min easy between
10 min easy cool down
SEPTEMBER 21
Long:
3 sets of 400m@ 85%, 90 sec rest
800m, @ 85%, 90 sec rest
400m @ 85%
3 min rest between sets
Short:
4 sets of:
400m @ 85%, 1 min rest
300m @ 85%, 30 sec rest
100m @ 85%
3 min rest between sets
Fitness:
2 sets of:
miracle mile
3 min rest between sets
Fartlek:
10 min easy,
2 min hard, 1 min easy
1 min hard, 30 sec easy
30 sec hard,
3min easy
repeat the above sequence 3 more times
10 min cooldown
SEPTEMBER 14
Long:
2 sets of:
1000m @ 80%, 2 min rest
600m @ 85%, 2 min rest
400m @ 85%, 1 min rest
2 x 200m @ 85% 30 sec rest between each
3 min rest between sets
Short:
2 sets of:
800m @ 85%, 2 min rest
400m @ 85%, 1 min rest
2 x 200m @ 30 sec rest between each
Fitness:
2 sets of:
6 x 200m, 1 min rest between each
3 min rest between sets
Fartlek:
10 min easy warm-up,
4 min hard, 2 min easy
3 min hard, 2 min easy
2 min hard, 1 min easy
1 min hard,
10 min easy cooldown
SEPTEMBER 7
Long:
2 sets of:
3 x 300m @ 85%, 100m jog @ 75% between each ( continuous)
2 1/2 min rest
1 x 1200m @ 80%
3 min rest between sets
Short:
4 sets of:
2 x 300m @ 85%, 100m jog @ 75% between each ( continuous)
3 min rest between sets
Fitness:
2-3 sets of:
run 100m, walk 100m
run 200m, walk 100m
run 300m, walk 100m
run 400m
3 min rest between sets
Fartlek:
10 min easy,
4 x 4 min with 2 min easy between each
10 min easy cooldown
AUGUST 2022
AUGUST 31
Long:
3 sets of:
800m @ 85%, 2 min rest
600m @ 85%, 1 min rest
200m @ 85%
3 min rest between sets
Short:
3 sets of;
600m @ 85%, 2 min rest
400m @ 85%, 1 min rest
200m @ 85%
3 min rest between sets
Fitness:
8x 100m, 20-sec rest between each
2 min rest
4 x 200m, 30-sec rest between each
3 min rest
8 x 100m, 20-sec rest between eac
Fartlek:
10 min easy,
4 min hard, 2 min easy
3 min hard, 2 min easy
2 min hard, 3 min easy
repeat,
10 min easy cool down
AUGUST 24
Long:
2 sets of:
4 x 600m @85%, 2 min rest between each
3 min rest between sets
Short:
5 sets of:
200m @85%, 1 min rest
400m @ 85%
2 1/2 min rest between sets
Fitness:
2 x miracle mile
3 min rest between sets
Fartlek:
10 min easy,
5x 3 min, 2 min easy between each,
10 min cool down
JULY 2022
JULY 27
Long:
6 x 800m, @ 80%, 2min rest between each
Short:
5 x 600m, @ 85%, 2min rest between each
Fitness:
2 sets of:
4 x 100m, 20 sec rest between each
2 min rest
4 x 200m, 40 sec rest between each
3 min rest between sets
Fartlek:
10 min easy,
5 x 2:30 with 2 min easy between each
10 min easy cool down
JULY 20
Long
:2 sets of:
200m @ 85%, 1 min rest
300m @ 85%, 90 sec rest
400m @ 85%, 2 min rest
500m @ 85%, 2 min rest
600m @ 85%
3 min rest between sets
after two sets do:
5 x 200m, 45 sec rest between each
Short:
2 sets of:
200m @ 85%, 1 min rest
300m @ 85%, 90 sec rest
400m @ 85%, 2 min rest
500m @ 85%
3 min rest between sets
after two sets do:
4 x 200m, 45 sec rest between each
Fitness:
3 sets of:
8 x 100m, 20 sec rest between each
3 min rest between each set
Fartlek:
10 min easy,
4 x 30 sec, 30 sec easy,
2 min easy
4 x 1 min, 1 min easy between
3 min easy
2 x 2 min, 1 min easy between
10 min easy cool down
JULY 13
Long:
1x 1200m @ 80%,
3 min rest
2x 800m @ 80%, 90 sec rest
3 min rest
2 x 600m @ 85%, 1 min rest
3 min rest
2 x400m @85%, 1 min rest
Short:
2 sets of:
1x800m @85%, 3 min rest
1x 600m @ 85%, 2 min rest
1x400m @ 85%, 1 min rest
3 min rest between sets
Fitness:
2 sets of:
2x 400m, 2 min rest between each
3 min rest
2 x 200m, 1 min rest between each
3 min rest between sets
Fartlek:
10min warmup,
2x 4 min with 2 min easy jog between,
2x 2 min with 1 min easy jog between,
2x 1 min with 1 min easy jog between ,
10 min easy cool down
JULY 6
Long:
8x 200@ 85%, 40 sec rest between each
3 min rest
1 mile hard tempo pace @75%
3 min rest
8 x200@ 85%, 40 sec rest between each
Short:
4 x 200m, @ 85%, 40 sec rest between each
3 min rest
2x 800m @ 85%, 2 min rest between each
3 min rest
4x 200m @ 85%, 40 sec rest between each
Fitness:
2 x miracle mile ( in memory of the late Coach Squires- RIP)
3 min rest between each
Fartlek:
10 min easy,
4 x 40 sec, 40 sec easy between each
3 min easy
2 x 4 min with 2 min easy between each,
3 min easy
4x 40 sec ,40 sec easy between each
10 min cool down
JUNE 2022
JUNE 29
Long:
3 sets of:
1x 400m @ 85%, 90 sec rest
1 x 800m @ 85%, 2 min rest
1 x 400m @ 85%
2 1/2 min rest between sets
Short:
2 sets of:
200m @ 85%, 1 min rest
300m @ 85%, 1 min rest
400m @ 85%, 2 min rest
600m @ 85%
3 min rest between sets
Fitness:
3-4 sets of
4 x 200m, 1 min rest between each
3 min rest between sets
Fartlek:
10 min easy,
6 x 30 sec, 1 min jog rest between each
3 min easy jog,
4 x 1 min, 1 min jog rest between each,
3 min easy jog,
2 x 3 min, 2 min easy jog between each
10 min easy cooldown
JUNE 22
Long:
12 x 400m, alternating between 80% and 85%
90 sec rest between each
Short:
4 x 200m @ 85%, 30 sec rest between each
2 min rest
4 x 400m @ 85%, 90 sec rest between each
2 min rest
4 x 200m @ 85%, 30 sec rest between each
Fitness:
2-3 sets of:
miracle 800m
2 1/2 min rest between each set
Fartlek:
10 min easy,
4 x 45 sec, 45 sec easy between each,
2 min eassy
4 x 2 min, 1 min easy between each,
2 min easy
4 x 45 sec, 45 sec easy between each
10 min easy cool down
JUNE 15
Long:
Ladder:
2 x 300m @ 85%, with a 100m jog rest @ 75% ( 800m)
2 min rest
1 x 800m @ 80%
3 min rest
3 x 300m @ 85%, with a 100m jog rest @ 75% (1200)
3 min rest
1 x 1200m @ 80%
3 min rest
2 x 400m @ 85%, 1 min rest between each
Short:
Ladder:
2 x 200m @ 85%, with 200m rest jog @75% (800m)
2 min rest
1 x 800m
3 min rest
4 x 400m @ 85%, with 1 min rest between each
Fitness:
6 x 100m, 40 sec rest between each
2 min rest
6 x100m, 20 sec rest between each
2 min rest
6 x 100m, 100m jog rest between each
Fartlek:
10 min easy,
2 x 4 min with 2 min rest between each,
2 min rest
4 x 90 sec with 1 min rest between each
10 min easy cool
JUNE 8
Long:
2 sets of:
1 x1200m@ 80@, 3 min rest
1x 800m @ 85%, 2 min rest
1x 400m@ 85%
3 min rest between sets
Short:
8 x 400m @ 85%, 90 sec rest
Fitness:
2 sets of:
3 x 400m, 1 min rest between each
3 min rest between sets
Fartlek:
10 min easy,
8 x 90 seconds with 90-sec jog rest between each,
10 min cooldown
JUNE 1
Long:
8 x 600m, alternating between 80% and 85% efforts, 90 seconds rest between each
Short:
3 sets of:
1 x 600m @ 85%, 2 min rest
1 x 400m @ 85%
2 1/2 min rest between sets
Fitness:
10 x 100m, 20-sec rest between each
3 min rest
4 x 200m with 200m jog rest between each
3 min rest
4 x 100m, 20-sec rest between each
Fartlek:
10 min easy,
3 x 3 min, with 90 sec easy between each,
3 x 2 min, with 1 min easy between each,
2 x 30 sec, 30 sec easy between each
10 min easy cool down
MAY 2022
MAY 25
Long:
(in/out 200’s)
2 sets of:
8 x 200m @ 85%, with 75% 200m jog rest- continuous for a mile
3 min rest
4 x 200m @ 85%, 75% 200m jog rest- continuous for 800m
3 min rest between sets
Short:
(in/out 200’s)
4 sets of:
4 x 200m @ 85%, 200m jos rest @ 75%- continuous for 800m
3 min rest between sets
Fitness:
2 x miracle mile
3 min rest between sets
Fartlek:
10 min easy,
4 x 4 min, 2 min easy jog between each
10 min easy cool down
May 18
Long:
3 sets of:
400m @ 85%, 1 min rest
800m @ 85%, 1 min rest
400m @ 85%
3 min rest between sets
Short:
4 sets of:
200m @ 85%, 1 min rest
400m @ 85%, 1 min rest,
200m @ 85%
2 min rest between sets
Fitness:
3 sets of:
run 100m, jog 100m,
run 200m, jog 200m,
run 300m
3 min rest between sets
Fartlek:
10 min easy,
6 x 30 sec with 30 sec easy between each,
3 min easy
6 x 1 min, 1 min easy between each
10 min easy cool down
May 11
Long:
2 sets of:
3 x 300m @ 85%, 100m jog @kflemyng 75%,
2 1/2 min rest
1 x 1200m @ 80%
3 min rest between sets
Short:
2 sets of:
4 x 200m @ 85%, 200m jog @ 75%
3 min rest between sets
Fitness:
8 x 100m, 20 sec rest
2 min rest
2 x 400m, 2 min rest between each
2 min rest
8 x 100m, 20 sec rest between each
Fartlek:
10 min easy,
10 x 1 min, 1 min easy between each
10 min easy
MAY 4
Long:
4 sets of:
600m @ 85%, 2 min rest
400m @ 85%, 1 min rest
200m @ 85%
2 1/2 min rest
Short:
2 sets of:
500m @ 85%, 90 sec rest
400m @ 85%, 90 sec rest
300m @ 85%, 1 min rest
200m @ 85%, 30 sec rest
100m @ 85%
2 1/2 min rest between sets
Fitness:
2 x 100m, 20-sec rest between each
1 min rest
2 x miracle mile, 3 min rest between each
Fartlek:
10 min easy,
2 min hard, 1 min easy
1 min hard, 1 min easy
45 sec hard, 1 min easy
30 sec hard, 30 sec easy
20 sec hard,
2 min easy,
repeat sequence
cool down 10 min
APRIL 2022
April 27
Long:
4 sets of:
800m@ 80%, 90 sec rest
400m @ 85%
3 min rest between sets
Short:
3 sets:
400m, 85%, 90 sec rest
400m, 85% 1 min rest
200m
3min rest between sets
Fitness:
2 sets of:
4 x 200m, 200m jog rest between each
3 min rest between sets
Fartlek:
10min easy,
6 x 2 min, 1 min easy,
3 min easy,
3 x 45 sec, 45 sec easy between
10 min easy cooldown
April 20
Long:
3 x 1000m @ 80% with 1 min rest between each
4 min rest
5 x 400m @ 85%, 90 sec rest between each
Short:
3 x 800m @ 80%, 1 min rest between each
3 min rest
3 x 400m @ 85%, 90 sec rest between each
Fitness:
miracle mile,
3 min rest
miracle 800m,
2 min rest
miracle mile
Fartlek:
10 min easy,
3 x 4 min @ tempo pace with 1 min easy between each,
3 min easy,
3 x 2 min, with 1 min easy between each,
10 min easy cooldown
APRIL 13
Long:
2 sets of 3 x 800m @ 80%, 2 min rest between each
3 min rest between sets
Short:
5 x 600m @ 85%, 2 min rest between each
Fitness:
5 x 100m, 20 sec rest between each
2 min rest
5 x 200m, 200m jog rest
3 min rest
5 x 100m, 20 sec rest between each
Fartlek:
10 min easy,
5 x 2:30 min, with 2 min easy between each,
10 min easy cool down
APRIL 6
Long:
12 x 400m,
alternating between 80% and 85% efforts,
90 sec rest between each
( aim for a 5-6 second differential between 80% and 85%)
Short:
8 x 400m, alternating between 80% and 85%, 90 sec rest between each
Fitness:
Miracle mile, 3 min rest
Miracle 800, 2 min rest,
Miracle 400m, 2 min rest
Miracle 400m
Fartlek:
10 min easy,
8 x 2 min with 1 min easy between each,
10 min easy cool down
MARCH 2022
MARCH 30
Long:
4 x 400m, @ 85%, 90 sec rest between each
3 min rest
2 x 800m, @ 85%, 2 min rest between each,
3 min rest
4 x 400m @ 85%, 90 sec rest between each
Short:
2 x 400m @ 85%, 90 sec rest between each
2 min rest
2 x 800m @ 85%, 2 min rest between each
3 min rest
2 x400m @ 85%, 90 sec rest between each
Fitness:
2 sets of:
3 x 200m with 200m jog rest between each,
2 min rest
2 x 300m, 100m walk rest between each
3 min rest between sets
Fartlek:
10 min easy,
4 x 2 min, 1 min easy jog between each,
3 min easy jog,
2 x 4 min, 2 min easy jog between each,
10 min easy cool down
MARCH 23
Long:
6 sets of:
400m@ 85%, 100m jog rest
300m @ 85%
3 min rest between sets
Short:
4 sets of:
500m @ 85%, 100m jog rest
200m @ 85%
3 min rest between sets
Fitness:
10 x 100m, 20-sec rest between each
3 min rest
miracle mile,
3min rest
6 x 100m, 20-sec rest between each
Fartlek:
10 min easy,
4 x 90 sec, 90 sec easy between,
3 min easy
4 x 1 min, 1 min easy between,
10 min easy cool down
MARCH 16
Long:
3 sets of:
600m @ 80%, 200m jog @75%
600m @ 80%, 200m jog @ 80%
3 min rest between sets
Short:
2 sets of:
400m @ 85%, 200m jog @ 75%
400M @ 85%, 200m jog @ 80%
3 min rest between sets
Fitness:
2 sets of:
2 x 200m, 200m jog rest
2 min rest
2 x 400m, 200m jog rest
3 min rest between each set
Fartlek:
10 min easy,
4 x 3min, 2 min easy between each
10 min easy
MARCH 9
Long:
5 sets of:
600m @ 85%, 1 min rest
200m @ 85%, 1 min rest
200m @ 85%
2 1/2 min rest between sets
Short:
4 sets:
400m @ 85%, 1 min rest
200m @ 85%, 1 min rest
200m @ 85%
2 min rest between sets
Fitness:
2 sets:
miracle mile,
3 min rest
Fartlek:
10 min easy,
4 x 2 min, 1 min rest between each
3 min easy
8 x 30 sec, 30 sec rest between each
10 min easy cooldown
MARCH 2
Long:
3 sets of:
2 x 800m @ 80%, 1 min rest
3 min rest between sets
Long Fartlek:
10 min easy,
6 x 3 min with 1 min easy between each
10 min cool down
Short Fartlek:
10 min easy,
5 x 2 min with, 1 min easy between each
10 min cool down
Fitness:
10 min easy,
6 x 1min, 1 min easy between each
10 min cool down
FEBRUARY 2022
FEBRUARY 23
Long:
3 sets of:
2x400m, @85%, 90 sec rest
2 min rest
1x800m @80%
3 min rest between sets
Short:
2 sets of:
1x400m @ 85%, 90 sec rest
1x 600m @ 85%
3 min rest between sets
Fitness:
3-4 sets of:
1x 400m, 2 min rest
2x 200m with 1 min rest between each
2 min rest between sets
Fartlek:
10 min easy,
3x 3 min with. 2 min easy between each,
3 x 1 min with 1 min easy between
10 min cool down
FEBRUARY 16
Long:
2 sets of 6 x 400m, alternating between 80% and 85%, 90-sec rest between each
3 min rest between sets
Long Fartlek:
10 min easy,
1 x 6 min, 3 min easy,
1 x 5 min, 2 min easy
1 x 4 min, 2 min easy
1 x 3 min, 1 min easy
1 x 2 min
10 min easy cooldown
Short Fartlek:
10 min easy,
1 x 4 min, 2 min easy
1 x 2 min, 1 min easy
1 x 1 min,
3 min easy
repeat,
10 min easy cool down
Fitness Fartlek:
10 min easy,
6 x 30 sec, 30 sec easy between each
easy 3 min
repeat
10 min easy cool down
FEBRUARY 8
Long:
3 sets of:
400m@ 85%, 1 min rest
400m @ 85%, 2 min rest
800m @ 85%
3 min rest between sets
Short:
4 sets of:
200m @ 85%, 1 min rest
200m @ 85%, 1 min rest
400m @ 85%
2 1/2 min rest between sets
Fitness:
3 sets of:
miracle mile
3 min rest between sets
Fartlek:
10min easy,
8 x 45 sec, 1 min easy between each
3 min easy,
4 x 90 sec, 90 sec easy between each
cool down 10 min easy
JANUARY 2022
JANUARY 26
Long:
3 sets of:
1 x 800m @ 80%, 2 min rest
4 x 200m @ 85%, 30 sec rest between each
3 min rest between sets
Short:
2 sets of:
2 x 200m @ 85%, 30 sec rest between,
90 sec rest
1 x 600m @ 85%, 2 min rest
2 x 300m @ 85%, 1 min rest
2 1/2 min rest between sets
Fitness:
2 sets of:
4 x 200m, 200m jog rest
2 1/2 min rest between sets
Fartlek:
10 min easy,
4 x 45 sec, 45 sec jog rest,
2 min jog
2 x 3 min, 2 min easy jog between,
2 min jog
4 x 90 sec, 1 min easy between each
10 min easy cool down
JANUARY 19
Long:
3 sets of:
4 x 300m @ 80%, 100m jog @ 75%
3 min rest between sets
Short:
2 sets of:
8 x 200m @ 85%, 30 sec rest between each
3 min rest between sets
Fitness:
2 sets of:
miracle mile
3 min rest between sets
Fartlek:
10 min easy,
12 x 45 sec hard, 45 sec easy
10 min easy cool down
JANUARY 12
Long:
3 sets of:
2 x 600m @ 85%, 90 sec rest between each,
90 sec rest
1 x 400m @ 85%
3-4 min rest between sets
Short:
2 sets of:
1 x 600m @ 85%, 90 sec rest between each
2 x 400m @ 85%, 1 min rest between each,
1 min rest
1 x 200m @ 85%
3 min rest between sets
Fitness:
2 sets of:
4 x 300m with 100m jog rest between each
3 min rest between sets
Fartlek:
10 min easy,
2 x 3 min, 2 min easy between,
2 x 2 min, 1 min easy between,
2 x 1 min, 1 min easy between
10 min easy cool down
JANUARY 5
Long:
12 x 400m with 90-sec rest between -alternating between 80% and 85%
Short:
8 x 400m with 90-sec rest between- alternating between 80% and 85%
Fitness:
3 sets of:
run 100m, jog 100m,
run 200m jog 200m
run 300m
3 min rest between sets
Fartlek:
10 min easy,
8 x 1:30 with 1:30 easy jog in between each effort,
10 min easy cool down
Suburban Striders Running Club 