Option 1
Speed endurance with uphill finish.
Lakeland Park, road shoes, HiViz tops.
5 x 1km reps.
Handicapped start.
Option 2
Progressive reps. Mix of speed and speed endurance.
Road or grass, Fitz Park.
100m, 200m 300m………800m, 900m, 1000m.
Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start. Training time will vary but the sessions are generally an hour.
Option 1 and Option 2
Short parlauf reps, road, Fitz Park.
Both groups working together but with options available.
Reps between 300m and 700m.
Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start. Training time will vary but the sessions are generally an hour.
Option 1
Road from County Corner. HiViz tops.
Long and short reps, 1 min to 6 min.
Option 2
Top end speed relay reps.
Road on Church Lane. HiViz tops.
10 x 400m.
Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start. Training time will vary but the sessions are generally an hour.
Option 1 and 2 working together.
Lakeland Park road, HiViz tops.
30 mins of 1 min reps with recovery.
3 options for each rep. Up, flat and over brow.
Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start. Training time will vary but the sessions are generally an hour.
Option 1
Racing “over the brow”, Chestnut Hill and Manor Brow. HiViz tops.
Uphill reps plus 20 secs racing over the brow x 6.
Option 2
Hard and max reps.
Short road loop round town. HiViz tops.
1 min hard + 1 min max (2 min rep) x 8.
Meet at the Fitz Park pavilion at 6 for a prompt 6.15 start. Training time will vary but the sessions are generally an hour.