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Main Training Sessions

Tuesday 13 November

Option 1

Mixed speed. Short town road loop. HiViz tops.

6, 4 and 2 min reps.

Option 2

Top end speed. Lakeland Park. HiViz tops.

2 mins x 3, 3 mins x 3, 2 mins x 3.

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.

Main Training Sessions

Thursday 15 November

Option 1 and 2 working together

Up and down reps. Penrith Road and Chestnut Hill. HiVz tops.

Variations of 2 min uphill first and 2 min downhill first reps.

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.

Main Training Sessions

Tuesday 20 November

Option 1

Mixed speed. Springs Road and Rogerfield. HiViz tops and HEAD TORCHES.

Reps between 900m and 1500m

Option 2

Acceleration reps. Penrith Road from war memorial. HiViz tops.

x 6. 3 mins recovery.

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.

Main Training Sessions

Thursday 22 November

Option 1 and 2 working together

Top end speed. Springs Road and Rogerfield. HiViz tops.

500m reps. Variations of early hill and late hill in each rep.

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.

Main Training Sessions

Tuesday 27 November

Option 1

Mixed speed. Small road loop round town. HiViz tops.

Variations of 7 min and 2 min reps.

Option 2

Pyramid reps. Full road loop round town. HiViz tops.

1, 2, 3, 4, 4, 3, 2, 1 min reps with 2 mins recovery.

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.