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.
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.