Cycle 3 cont …
1.5.11	8.5.11	15.5.11	22.5.11	29.5.11
Warm Up	Warm Up	Warm Up	Warm Up	Warm Up
15 mins easy	13 mins easy	13 mins easy	15 mins easy	15 mins easy
Mixed warm up		Mixed warm up	Mixed warm up	Mixed warm up
exercises		exercises	exercises	exercises
Main set	Main set	Main set	Main set	Main set
"Matt Centrowitzs 10k	"Timed check on progress"	"Downward fast"	"Brad Hudsons Miles	"Fun at the
race prep"			& Hills"	Intercon"
800m/20sec faster	6 x 1k	4 x 400	1000m @ 10k pace	3 x complete loops
800m/10sec faster	Progressively faster	2 mins rest	20 secs steep hill x 5
1800m/at 10k pace		6 x 200	1000m @ 10k pace	2 x over & back
800m/10sec faster		2 mins rest	20 secs steep hill x 5
800m/20sec faster		6 x 100	1000m @ 10k pace
2 mins recov between	2.0 min rest	2.0 min rest	1- 2 mins recov between	1.5 min rest
	between repeats	between repeats		between repeats
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