Interval Training - November

1.11.09	8.11.09	15.11.09	22.11.09	29.11.09

Warm Up	Warm Up	Warm Up	Warm Up	Warm Up
13 mins easy	15 mins easy	15 mins easy	13 mins easy	20 mins easy
Mixed warm up exercises	Mixed warm up exercises	Mixed warm up exercises	Mixed warm up exercises	Shuttles mixed sprint shuttles

Main set	Main set	Main set	Main set	Main set
Downward fast	Brad Hudson's Miles & Hills	Fun at the intercon	Downward fast	The bleep test
4 x 400 2 min rest 6 x 200 2 min rest 6 x 100	1000m @ 10k pace 20sec steep hill x 5 1000m @ 10k pace 20sec steep hill x 5 1000m @ 10k pace	3 x complete loops 2 x over & back	4 x 400 2 min rest 6 x 200 2 min rest 6 x 100
2 min rest between repeats	1-2 min recov between repeats	1.5 min rest between repeats	2 min rest between repeats

Warm down	Warm down	Warm down	Warm down	Warm down
10 mins easy Stretch	10 mins easy Stretch	10 mins easy Stretch	10 mins easy Stretch	10 mins easy Stretch