| Interval Training - MARCH | |||
| 7.3.10 | 14.3.10 | 21.3.10 | 28.3.10 |
| Warm Up | Warm Up | Warm Up | Warm Up |
| 15 mins easy | 13 mins easy | 15 mins easy | 13 mins easy |
| to beach | |||
| Mixed warm up | Steps & ramp | ||
| exercises | 6 x repeats | ||
| Main set | Main set | Main set | Main set |
| "Brad Hudsons Miles | "Timed check on progress" | "Frolics in the sea" | "Upwardly mobile" |
| & Hills" | |||
| 1000m @ 10k pace | 6 x 1k | 8 x 400m | 6 x 100 |
| 20 secs steep hill x 5 | Progressively faster | 2 mins rest | |
| 1000m @ 10k pace | 6 x 200 | ||
| 20 secs steep hill x 5 | 2 mins rest | ||
| 1000m @ 10k pace | 4 x 400 | ||
| 1- 2 mins recov between | 2.0 min rest | 1.5 min rest | 1.5 min rest |
| between repeats | between repeats | between repeats | |
| Warm down | Warm down | Warm down | Warm down |
| 10mins easy | 10mins easy | 15mins easy | 10mins easy |
| Stretch | Stretch | Stretch | |