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Cycle
1 cont.. |
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Cycle
2 |
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2.1.11 |
9.1.11 |
16.1.11 |
23.1.11 |
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30.1.11 |
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Warm
Up |
Warm
Up |
Warm
Up |
Warm
Up |
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Warm
Up |
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15
mins easy |
15
mins easy |
13
mins easy |
20
mins easy |
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15
mins easy |
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Steps
x 3 repeats |
Exercise
stations |
Steps
& ramp |
Shuttles
mixed |
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Mixed
warm up |
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6
x repeats |
Sprint
Shuttles |
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exercises |
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Main
set |
Main
set |
Main
set |
Main
set |
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Main
set |
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"Five
star hills |
"4s
n 2s" |
"Bakers Dozen" |
"The
Bleep Test" |
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"Triple
treat" |
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at
the Intercon" |
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4
x complete loops |
4
x 400 |
13
x 250 |
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500 |
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2
mins rest |
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400 |
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2
x over & back |
8
x 200 |
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300 |
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200 |
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4
x uphill, jog back |
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x3 |
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1.5
min rest |
1.5
min rest |
1.0
min rest |
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2.0
min rest |
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between
repeats |
between
repeats |
between
repeats |
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between
repeats |
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Warm
down |
Warm
down |
Warm
down |
Warm
down |
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Warm
down |
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10mins
easy |
10mins
easy |
10mins
easy |
10mins
easy |
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10mins
easy |
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Stretch |
Stretch |
Stretch |
Stretch |
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Stretch |
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