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.
Thursday 29 November
Option 1 and 2 working together
Parlauf reps. Lakeland Park. HiViz tops.
Reps between 400 and 600m, working in pairs. 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.
Tue 4 Dec
Option 1
x 4 with 1:1 recovery.
Lakeland Park and Springs Road. HiViz tops.
Option 2
x 3 with 2 mins recovery.
Short town loop. HiViz tops.
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.