Weekly Workouts

Workout Tools

Archived Workouts


December 2017

December 13
Long:
4x 400m @ 85%, with 1 min rest between each,
1 x 1000M @ 80%, 2 min rest
4 X 400M @ 85%, with 1 min rest between each
1 x 600m @ 85%

Short:
3 x 300m @ 85% with 1 min rest between each
1 x1000m @ 85%, 2 min rest
3 x 300m @ 85% with 1 min rest between each

Fitness:
3 x miracle mile with 2 min rest between each

December 6
Long:
2 sets of:
6 X 300m 80% with 100m jog rest and 30sec between each
2-3 min rest between sets

Short:
2 sets of :
4 x300m 85% with 100m jog rest and 30 sec between each
2-3 min rest between each set

Fitness:
2x 400m with 2 min rest between each
miracle mile, 3 min rest
2 x400m with 2 min rest between each

November 2017

November 29
Long:
3 sets of:
1 X 1200m @80%, 2min rest
1 X 400M @85%
2-3 min rest between sets

Short:
2 sets of:
1 X 800m @ 85%, 2min rest
1 X 400m @ 85%, 2min rest
1x 400m @ 85%
2-3 min rest between sets

Fitness:
8 x 200m with 200m jog rest
3 min rest
1x400m hard effort

November 22
Long:
1x800m @ 85%, 2 min rest
1x 400m@ 85%, 1 min rest
2x 200m @ 85% with 1 min rest between each
3 min rest
1x 1 mile @ 75%
3 min rest
4x 400m @ 85% with 1 min rest between each

Short:
3sets of:
1x400m @85%, 1 min rest
1x 300m @ 85%, 1 min rest
1x 200m @85%
2 min rest rest between sets
2x 300m @90% with 2 min rest between each

Fitness:
2-3 x miracle mile
3 min rest between sets