Interval Training - December

06.12.08	13.12.08	20.12.08	27.12.08

Warm Up	Warm Up	Warm Up	Warm Up
15 mins easy	16 mins easy	13 mins easy	15 mins easy
Mixed Warm Up Exercises		Step & Ramp 6 x repeats	Mixed Warm Up Exercises

Main set	Main set	Main set	Main set
Joe Vigils Accelerations	The Square	Perpetual motion with your Xmas hat	Lindsey's special
100m @ 1 mile pace 110m @ 1 sec more 120m @ 2 sec more 130m @ 3 sec more 140m @ 4 sec more up to 200m 200m @ 10 sec more	4 sides 3 sides 2 sides 4 sides 3 sides 2 sides 4 sides 3 sides 2 sides	450, jog back 450, jog back 250, jog back 250, jog back 250, jog back 250, jog back 200, jog back 200, jog back 200, jog back 200, jog back	600m fartlek 900m fartlek 600m fartlek 900m fartlek 600m fartlek 900m fartlek
recover by walking back	all on 1.5 min rest Loop at intercon ramp on way back	all on 1.5 min rest	1.5 min between repeats

Warm down	Warm down	Warm down	Warm down
10mins easy Stretch	10mins easy Stretch	10mins easy Stretch	10mins easy Stretch