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