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.

Thu 6 Dec

Option 1 and Option 2 together.

3 mins reps x 8 with 3 mins recovery.

Full 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.

Tue 11 Dec

Option 1

all with 1:1 recovery.

Full town loop. HiViz tops.

Option 2

Alternating 1km reps and 30 sec uphill reps.

Lakeland Park and Manor Brow. 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.