COE TRAINING JULY-AUGUST 2008
|
WEEK |
MON |
TUES |
WEDS |
THURS |
FRI |
SAT |
SUN |
|
7th July |
Easy run |
3 x 1 mile 3 min rec |
Steady run |
4 x (4 x 200m) 30 sec rec 3 min sets |
Rest |
DUCKPONDS 7K |
LEAGUE Or
6
MOOR MILES YELVERTON |
|
14th July |
Easy run |
2 x (4 x 400m) 90 sec rec 3 min sets |
Steady run |
TAVY
TOWN RELAYS |
Rest |
Steady run + strides |
60-90 mins |
|
21st July |
Easy run |
6 x 600m 2 min rec |
Steady run |
3 x 5 min 3 min jog rec Off road |
Rest |
Steady run + strides |
60-90 mins |
|
28th July |
Easy run |
5 x 1000m 3 min rec |
Steady run |
Fartlek Off road |
Rest |
Steady run + strides |
60-90 mins |
|
4th August |
Easy run |
6 x 800m 2 min rec |
Steady run |
4
Mile TIME
TRIAL Or EXE
5K |
Rest |
Steady run + strides |
60-90 mins |
|
11th August |
Easy run |
12 x 45 sec 45 sec jog rec |
Steady run |
7-8 miles Off road |
Rest |
Steady run + strides |
LEAGUE |
|
18th August |
Easy run |
6 x 2 min 2 min jog rec |
Steady run |
7-8 miles Off road |
Rest |
Steady run + strides |
|
|
25th August |
Easy run |
12 x 400m 1 min rec |
Steady run |
7-8 miles Off road |
Rest |
Steady run + strides |
60-90 mins |
Richard Drage July 2008