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.
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.
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.
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.
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.