| 2/1/20 |
Timed Mile |
3 x 20m flys (3 min off), 3 x 20 sec at Repetition / 400m pace (3 min off), timed mile |
| 9/1/20 |
Seiler Reps |
3 x 20m flys (3 min off), 5 x 4 mins at Interval pace (2 min easy) [Big loop from swings] |
| 16/1/20 |
8 Minute Reps |
4 x 8 mins at 10k pace (2 min easy) [Big loop from swings] |
| 23/1/20 |
100’s |
2 sets of 4 x 20 secs at Repetition / 400m pace, 1 min off (6 mins between sets) |
| 30/1/20 |
Half Marathon Reps |
3 x 10 mins at HMP (2 min easy) [Big loop from swings] |
| 6/2/20 |
Herries Road Hills |
5 x 3 mins (jog recovery) [Herries Road] |
| 13/2/20 |
8 Minute Reps |
4 x 8 mins at 10k pace (2 min easy) [Big loop from swings] |
| 20/2/20 |
Hill Sprints |
6 x 20 sec at Repetition / 400m pace, 3 min walk recovery [hill up from swings] |
| 27/2/20 |
Long Paarlauf |
3 x 20m flys (3 min off), 20 mins paired Interval session (easy recovery) [Big loop from swings] |
| 5/3/20 |
400’s |
3 x 20m flys (3 min off), 6 x 1 min at Repetition/1500m pace, 3 mins walk recovery [Big loop from swings] |
| 12/3/20 |
Middlewood Hills |
7 Efforts (jog recovery) [Carlton, Crofton, Darwin, Harris, Marion, Withens, Rockley] |
| 19/3/20 |
8 Minute Reps |
4 x 8 mins at 10k pace (2 min easy) [Big loop from swings] |
| 26/3/20 |
Kenyan Hills |
3 x 20m flys (3 min off), 20 mins continuous Tempo loop [Floodlit hilly short loop] |
