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July 2010 Intervals - Cycle 1

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4.7.10 11.7.10 18.7.10 25.7.10

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Warm Up Warm Up Warm Up Warm Up

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15 mins easy 15 mins easy 13 mins easy 13 mins easy

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Exercise stations Mixed warm up Steps & ramp Exercise stations

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exercises 6 x repeats

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Main set Main set Main set Main set

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"Ice Hockey Special" "Bakers dozen" "Matt Centrowitzs 10k "The little rectangle"

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race prep"

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4 x 100 13 x 250 800m/20sec faster 4 sides

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4 x 150 800m/10sec faster 3 sides

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4 x 200 1800m/at 10k pace 2 sides

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4 x 150 800m/10sec faster 3 sides

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4 x 100 800m/20sec faster 4 sides

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3 sides

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2 sides

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3 sides

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4 sides

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1.5 min rest 1.0 min rest 1.0 min rest 1.5 min rest

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between repeats between repeats between repeats between repeats

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Warm down Warm down Warm down Warm down

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10mins easy 10mins easy 10mins easy 10mins easy

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Stretch Stretch Stretch Stretch