Interval Training - APRIL
4.4.10	11.4.10	18.4.10	25.4.10
Warm Up	Warm Up	Warm Up	Warm Up
15 mins easy	15 mins easy	13 mins easy	20 mins easy
Mixed warm up		Shuttles mixed
exercises		Sprint Shuttles
Main set	Main set	Main set	Main set
"Joe Vigils	"4s n 2s"	"What - its the Bleep"	"Hilly Spinneys"
Accelerations"
100m @ 1mile pace	4 x 400		3 x full loop
110m @ 1sec more	2 mins rest
120m @ 2 secmore	8 x 200		3 min rest
130m @ 3 secmore
140m @ 4 secmore			3 x full loop
up to 200m
200m @ 10 sec more
Recover by walk back	1.5 min rest		1.5 min rest
	between repeats		between repeats
			Loop at Intercon
			ramp on way back!
Warm down	Warm down	Warm down	Warm down
10mins easy	10mins easy	10mins easy	10mins easy
Stretch	Stretch	Stretch	Stretch