
.	Interval Training August 2010
.	1.8.10	8.8.10	15.8.10	22.8.10	29.8.10
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.	Warm Up	Warm Up	Warm Up	Warm Up	Warm Up
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.	13 mins easy	15 mins easy	15 mins easy	15 mins easy	13 mins easy
.
.		Mixed warm up	Mixed warm up	Mixed warm up	Exercise stations
.		exercises	exercises	exercises
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.
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.	Main set	Main set	Main set	Main set	Main set
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.	"Timed check on progress"	"Brad Hudsons Miles	"Joe Vigils	"Pyramid "	"The long & the short"
.		& Hills"	Accelerations"
.
.	6 x 1k	1000m @ 10k pace	100m @ 1mile pace	400	1000
.	Progressively faster	20 secs steep hill x 5	110m @ 1sec more	500	400
.		1000m @ 10k pace	120m @ 2 secmore	700	1000


.		20 secs steep hill x 5	130m @ 3 secmore	900	400
.		1000m @ 10k pace	140m @ 4 secmore	700	1000
.			up to 200m	500	400
.				400
.			200m @ 10 sec more
.
.
.	2.0 min rest	1- 2 mins recov between	Recover by walk back	1.5 min rest	1.5 min rest
.	between repeats			between repeats	between repeats
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.
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.	Warm down	Warm down	Warm down	Warm down	Warm down
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.	10mins easy	10mins easy	10mins easy	10mins easy	10mins easy
.	Stretch	Stretch	Stretch	Stretch	Stretch