Cycle 2 cont …
6.3.11	13.3.11	20.3.11	27.3.11
Warm Up	Warm Up	Warm Up	Warm Up
18 mins easy	15 mins easy	15 mins easy	15 mins easy
	Mixed warm up	Mixed warm up	Exercise stations
	exercises	exercises
Main set	Main set	Main set	Main set
"Stand and deliver - it’s	"Lamp post fartlek"	"Pyramid AHU "	"Ice Hockey Special"
the hill at Spinneys"
3 x full loop	500m loop x 6	400	4 x 100
	Jog 1 lamp post	500	4 x 150
3 min rest	med pace next	700	4 x 200
	fast third	900	4 x 150
3 x full loop		700	4 x 100
		500
		400
1.5 min rest	1.5 min rest	1.5 min rest	1.5 min rest
between repeats	between repeats	between repeats	between repeats
Loop at Intercon
ramp on way back!
Warm down	Warm down	Warm down	Warm down
10mins easy	10mins easy	10mins easy	10mins easy
Stretch	Stretch	Stretch	Stretch