Cycle 5 cont …
4.9.11	11.9.11	18.9.11	25.9.11
Warm Up	Warm Up	Warm Up	Warm Up
15 mins easy	13 mins easy	15 mins easy	13 mins easy
Mixed warm up	Mixed warm up	Mixed warm up
exercises	exercises	exercises
Main set	Main set	Main set	Main set
"Matt Centrowitzs 10k	"Summer hills	"Brad Hudsons Miles	"Timed check on progress"
race prep"	at the Intercon"	& Hills"
800m/20sec faster	3 x complete loops	1000m @ 10k pace	6 x 1k
800m/10sec faster		20 secs steep hill x 5	Progressively faster
1800m/at 10k pace	3 x over & back	1000m @ 10k pace
800m/10sec faster		20 secs steep hill x 5
800m/20sec faster	4 x uphill, jog back	1000m @ 10k pace
2 mins recov between	1.5 min rest	1- 2 mins recov between	2.0 min rest
	between repeats		between repeats
Warm down	Warm down	Warm down	Warm down
10mins easy	10mins easy	10mins easy	10mins easy
Stretch	Stretch	Stretch	Stretch