Cycle 6
6.11.11	13.11.11	20.11.11	27.11.11
Warm Up	Warm Up	Warm Up	Warm Up
20 mins easy	15 mins easy	13 mins easy	13 mins easy
	Mixed warm up	Steps & ramp	Mixed warm up
	exercises	4 x repeats	exercises
Main set	Main set	Main set	Main set
"Hilly Spinneys"	"Lindsey's	"On the Clock"	"Downward fast"
	special"
3 x full loop	600m fartlek	75secs run	4 x 400
	900m fartlek	15secs jog	2 mins rest
3 min rest	600m fartlek	75secs run	6 x 200
	900m fartlek	15secs jog	2 mins rest
3 x full loop	600m fartlek	75secs run	6 x 100
		15secs jog
		75secs run
		15secs jog
1.5 min rest	1.5 min rest	4 sets with 2 min rest	2.0 min rest
between repeats	between repeats	between	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