Interval Training - October

4.10.09	11.10.09	18.10.09	25.10.09

Warm Up	Warm Up	Warm Up	Warm Up
15 mins easy	15 mins easy	15 mins easy	13 mins easy
Exercise stations	Steps & ramp 6 x repeats	Mixed warm up exercises

Main set	Main set	Main set	Main set
A Bunch Of Fives	On the clock	Matt Centrowitz's 10k race prep	timed check on progress
3 x 500 3 x 500	75sec run 15sec jog 75sec run 15sec jog 75sec run 15sec jog 75sec run 15sec jog	800m/20sec faster 800m/10sec faster 1800m at race pace 800m/10sec faster 800m/20sec faster	6 x 1k progressively faster
1.5 min rest between repeats	4 sets with 2 min rest between	2 min recovery between	2 min rest between repeats

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