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.
Option 1 and 2 working together.
Road loop round town. HiViz tops.
Negative split speed endurance.
3 options: 20 mins effort, 30 min effort or 40 min effort.
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
HEADTORCHES! Grass in Fitz Park.
Fell running style power hike into max effort off top of hill.
Approx 1 min reps, plus recovery for 25 mins.
Option 2
Downhill reps from The Hawthorns. Road, HiViz tops.
1 min downhill plus jog back recovery for 25 minutes.
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 8 November
Option 1 and 2 working together
Mixed reps. Springs Road. HiVz tops and HEAD TORCHES.
Variations of short up hill reps, gentle uphill reps and gentle downhill 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.