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.