Cycle 4 cont …

 

 

 

 

3.7.11

10.7.11

17.7.11

24.7.11

31.7.11

 

 

 

 

 

Warm Up

Warm Up

Warm Up

Warm Up

Warm Up

 

 

 

 

 

13 mins easy

15 mins easy

13 mins easy

15 mins easy

13 mins easy

 

 

 

 

 

Steps & ramp

Mixed warm up

 

 

Exercise stations

6 x repeats

exercises

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Main set

Main set

Main set

Main set

Main set

 

 

 

 

 

 "Perpetual motion

"Lindsey's

"Timed check on progress"

"Hill at Spinneys"

"Mini pyramids"

Stars n Stripes!"

special"

 

 

 

 

 

 

 

 

450, jog back

600m fartlek

6 x 1k

4 x full loop

400

450, jog back

900m fartlek

Progressively faster

 

200

250, jog back

600m fartlek

 

3 min rest

200

250, jog back

900m fartlek

 

 

400

250, jog back

600m fartlek

 

2 x full loop

x3

250, jog back

 

 

 

 

200, jog back

 

 

 

 

200, jog back

 

 

 

 

200, jog back

 

 

 

 

200, jog back

 

 

 

 

all on 1.5 min rest

1.5 min rest

2.0 min rest

1.5 min rest

2.0 min rest

 

between repeats

between repeats

between repeats

between sets

 

 

 

Loop at Intercon

 

 

 

 

ramp on way back!

 

 

 

 

 

 

Warm down

Warm down

Warm down

Warm down

Warm down

 

 

 

 

 

10mins easy

10mins easy

10mins easy

10mins easy

10mins easy

Stretch

Stretch

Stretch

Stretch

Stretch