Monday

Wednesday

Weekend Info

30th April
Warm up 10 mins
2 mins walk followed by
2 x 1 min Run
1 x 2 min Run
1 x 3 min Run
1 x 4 min Run
2 x 5 min Run
All 1 min walk recoveries except between the 5s which is 2 mins walk.
Warm Down

2nd May

Track

As Mondays session

Weekend
4th May.

Friday- Track 6.30pm
@ Bedford Park

HOMEWORK
(Sat/Sun)

10 Mins warm up.
(Light stretches and 5 mins walk)
Walk run for 30 mins
Warm down

7th
BANK HOLIDAY

Run-walk 40 mins
With a warm up and down.

9th
Russell Park

Session to include all the paths as walk run

Weekend
Track session
At the stadium

Homework
As Last week

14th
Embankment

New path lamposts
Different length runs using the posts as markers

16th
Track

Warm up 10 mins
4 x 200s
4 x 300s
4 x 400s
Warm down

Weekend
Friday track & Bedford Park

Homework
Run 3, Run 4, run 5 x 4 times, run 4, run 3mins
Recovery as required

21st
Track

4 x 200s
4 x 300s
4 x 400s

Plus warm up & down

23rd
Willington cycle track
Running to ‘start’ as a warm up.
Followed by a 1 2 3 2 1 run with equal minute recoveries followed by a non stop run back to the start

Weekend
Friday track @ Bedford Park
Homework
Warm up
3 x 10 mins runs with a walk in between efforts