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