COE TRAINING JUNE-JULY 2010
|
WEEK |
MON |
TUES |
WED |
THURS |
FRI |
SAT |
SUN |
|
7th June |
Easy run |
Pyramid 2/4/6/8/10/8/6/4/2 x100m 200 jog rec |
Steady Run Armada 5k |
4 x (4 x 200m) 30 sec rec 3 min sets |
Rest |
3 x 100m 3 x(1000m+ 400m) 45 sec rec 8 min sets 3 x 100m |
60-80 mins |
|
14th June |
Easy run |
3 x 100m 8 x 300m (fast) 3 min rec 3 x 100m |
Steady run |
Off road run 6-8 miles |
ALBASTON RELAYS (5x2m) |
BURRATOR
HORSESHOE 5 x (300+200+100) 1 min rec 3 min sets |
SW
VETS T&F
CHAMPS |
|
21st
June |
Easy run |
4 x (4 x 200m) 15 sec rec 5 min sets |
Steady run |
5 x 1000m 3 min rec |
Rest |
3 x (4 x 400m) 60/45/30 sec rec 3 min sets |
60-80 mins |
|
28th June |
Easy run |
3 x 100m 6 x 400m (fast) 5 min rec 3 x 100m |
Steady run |
Off road run 6-8 miles |
ERME VALLEY
RELAYS (4x2.5m) |
6 x 800m 2 min rec Masters
T&F |
S
W T&F LEAGUE YEOVIL LAUNCESTON HALF-MAR Masters
T&F |
|
5th July |
Easy run |
4
Mile TIME
TRIAL Exe
5K |
Steady run |
5 x (300+200+100) 1 min rec 3 min sets |
Rest |
DUCKPONDS 7K 2 x (6 x 400m) 2 min rec 4 min sets |
DEVON
T&F OPEN
SERIES |
|
12th July |
Easy run |
5 x (4 x 200m) 30 sec rec 3 min sets |
Steady Run Armada 5k |
TAVY
TOWN RELAYS (4x1.1m) |
Rest |
3 x 100m 4 x 600m(fast) 6 min rec 3 x 100m |
60-80 mins |
|
19th July |
Easy run |
2 x (8 x 300m) 90 sec rec 5 min sets |
Steady run |
3 x 1mile 4 min rec |
Rest |
3 x (4 x 400m) 45/30/15 sec rec 3 min sets |
6
MOOR MILES YELVERTON |
|
26th July |
Easy run |
2 x (4 x 600m) 2 min rec 4 min sets |
Steady run |
Off road run 6-8 miles |
Rest |
3 x 100m 10 x 200m (fast) 2 min rec 3 x 100m |
TOTNES
10K |
Richard Drage. June 2010