COE TRAINING JUNE-JULY 2010

WEEK	MON	TUES	WED	THURS	FRI	SAT	SUN
7^th 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
14^th 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 EXETER
21^st 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
28^th June	Easy run	3 x 100m 6 x 400m (fast) 5 min rec 3 x 100m Exeter T&F Open	Steady run	Off road run 6-8 miles	ERME VALLEY RELAYS (4x2.5m)	6 x 800m 2 min rec Masters T&F Cardiff	S W T&F LEAGUE YEOVIL LAUNCESTON HALF-MAR Masters T&F Cardiff
5^th July	Easy run	4 Mile TIME TRIAL Exe 5K Exeter	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 EXETER
12^th 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
19^th 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
26^th July	Easy run	2 x (4 x 600m) 2 min rec 4 min sets Exeter T&F Open	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