NB - Mondays 7:30 and Wed and Thurs sessions 6:30pm
W/B 26th Nov
Mon - Track (800S): 5 X 800m with 2-3 min recoveries: 1st 800m at 5K pace; 2nd 700m at 5K pace then 100m faster; 3rd 600m at 5K pace then 200m faster, 4th 500m at 5K pace then 300m faster, 5th 400m at 5K pace then 400m faster.
Wed - 2s and 1s: Kirkhill. 2:00 efforts with 1:00 recoveries then 1:00 efforts with 1:00 recoveries X 6
Thurs - Tempo: Laps of Lancaster Park, tailored to individuals. Either a tempo at a steady pace, or a progression run with increasing pace.
W/B 3rd Dec
Mon - Hills: 10X 1:30 uphill back down in 2:00. Cottingwood lane.
Wed - Track (1600): 1000m effort, then 2-4 X 1600m efforts, then 1000m. 2:30 to 1:30 recoveries.
Thurs - Short Hills: Long warm up around Lancaster park with 3-4 strides/efforts. King's avenue, 1X long effort corner to corner. Then 10 x 10s hill sprints. 60s recoveries
W/B 10th Dec
Mon - 800s: Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits. 6 reps
Wed - Christmas Handicap.
Thurs - 9’s: Lancaster Park. 9 min effort from the postbox anti-clockwise. First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box. 3 reps
W/B 17th Dec
Mon - 4s and 2s: Stobhill. 4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery. 3 sets
Wed - Tempo: as above
Thurs - Track (Speed): 3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries. Extra 200m recovery between sets.
Mon - 800s: see above
Wed - Boxing Day
Thurs - Track (pyramid): 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries