COE TRAINING AUG-SEPT 2010

WEEK	MON	TUES	WED	THURS	FRI	SAT	SUN
2^nd August	Easy run	4 Mile TIME TRIAL Exe 5K Exeter	Steady Run	3 x (4 x 400m) 1 min rec 3 min sets	Rest	3 x (700+500+300) 45 sec rec 5 min sets	60-75 mins
9^th August	Easy run	5-8 x 1000m 2½ min rec	Steady Run Armada 5k	Off Road Run 7-8 miles	Rest	3 x 100m 8 x 300m(fast) 3 min rec 3 x 100m	60-75 mins
16^th August	Easy run	2 x (6 x 400m) 1 min rec 3 min sets	Steady run	Off Road Run 7-8 miles	Rest	4 x (4 x 200m) 30 sec rec 3 min sets	TORBAY 10K DEVON T&F OPEN SERIES BRAUNTON
23^rd August	Easy run	4-6 x 1 mile 4 min rec	Steady run	Off Road Run 7-8 miles	Rest	12 x 200m 45 sec rec DARTMOUTH 5.1 M	60-75 mins
30^th August	Easy run	6 x 800m 2 min rec Exeter T&F Open	Steady run	Off Road Run 7-8 miles	Rest	SALTRAM 5K Pyramid 2/4/6/8/6/4/2 x 100m 200 jog rec	S W T&F LEAGUE YEOVIL & DARTMOOR DASH
6^th Sept	Easy run	4 Mile TIME TRIAL Exe 5K Exeter	Steady Run Armada 5k	Short Hills x 10	Rest	2 x (6 x 400m) 1 min rec 3 min sets	60-90ins
13^th Sept	Easy run	Kenyan Hills 4 x 4 mins 2 min rec	Steady Run	7-8 miles incl. 20 min tempo	Rest	14 x 200m 45 sec rec	60-90ins
20^th Sept	Easy run	8 x 800m 2 min rec	Steady run	Short Hills x 12	Rest	Pyramid 4/8/12/16/12/8/4 x 100m 2 min rec	60-90ins
27^th Sept	Easy run	Kenyan Hills 4 x 5 mins 2 min rec Exeter T&F Open	Steady run	7-8 miles incl. 25 min tempo	Rest	12 x 400m 1 min rec	CHURSTON FLYER BRIXTON 5M

Richard Drage. August 2010