Cycle 2 cont…	Cycle 3
3.4.11	10.4.11	17.4.11	24.4.11
Warm Up	Warm Up	Warm Up	Warm Up
20 mins easy	13 mins easy	15 mins easy	15 mins easy
Shuttles mixed	Exercise stations	Exercise stations	Steps & ramp
Sprint Shuttles			6 x repeats
Main set	Main set	Main set	Main set
"The Bleep test"	"The long & the short"	"A bunch of fives"	"On the Clock"
	1000	3 x 500	75secs run
	400	3 x 500	15secs jog
	1000		75secs run
	400		15secs jog
	1000		75secs run
	400		15secs jog
			75secs run
			15secs jog
	1.5 min rest	1.5 min rest	4 sets with 2 min rest
	between repeats	between repeats	between
Warm down	Warm down	Warm down	Warm down
10mins easy	10mins easy	10mins easy	10mins easy
Stretch	Stretch	Stretch	Stretch