|
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 |
|
|
|
|
|