TUESDAY SPEED ENDURANCE TRAINING SESSIONS Summer/Autumn 2014 - Number 41
1
Tuesday
29
July
2014
2
Tuesday
5
August
2014
3
Tuesday
12
August
2014
4
Tuesday
19
August
2014
5
Tuesday
26
August
2014
6
Tuesday
2
September
2014
5 x 300m x 3 sets 4500m
60/45/30/ secs recovery
or
4 x 300m x 3 sets 3600m
75/60/45 secs recovery
Thursday DAN 3K races at Carn Brea 7 pm
then 4x 1 mile Mixed Fun Relay
Indian Queens Half Marathon on Sunday
MAXIMUM HEART RATE TEST AT 6.15PM
You will need to bring a heart monitor!
400m 500m 600m x 3 4500m
or
300m 400m 500m x3 3600m
200m jog recovery
A little easier this evening before St Levan
600m (30 sec) 200m x 5
4000m
600m (30 sec) 200m x 4
3200m
2 minutes between sets
New GP race
St Levan 10K on FRIDAY EVENING
Same session on two successive weeks.
Will explain why on the night
10 x 400m 4000m
OR
10 x 300m 3000m
Recovery reducing by 10 secs after each
rep.
Begins at 110 sec, reduces to 30 sec!
10 x 400m 4000m
OR
10 x 300m 3000m
Recovery reducing by 10 secs after each
rep.
Begins at 120 sec, reduces to 40 sec!
OR
DAN 5K races at Par 7.00pm start
4 x 400-200-400-200-400 6400m
or
3 x 400-200-400-200-400 4800m
Fast 400’s, easy 200’s continuous
2 minutes between sets
Treggy 7 on Sunday
7
Tuesday
9
September
2014
3 x 400m/300m 90 sec
4 x 300m/250m 60 sec
5 x 200m (all) 60 sec
3400m or 2900m
Truro Half Marathon on Sunday
8
Tuesday
16
September
2014
800m easy running, slightly faster than the
warm up, then...
1K (60 seconds), 400m x 4 5600m
or
1K (60 seconds), 400m x 3 4200m
9
Tuesday
23
September
2014
6 x 2 minutes
or
6 x 90 seconds
2 minutes between each rep
Target
Run further from the 2nd to the 6th rep
10
Tuesday
30
September
2014
11
Tuesday
7
October
2014
12
Tuesday
14
October
2014
6 x 800m (4800m)
Or
5 x 800m (4000m)
Recovery starts at 2.5 mins, reducing
by 30 sec to 1 minute
(1min for last two reps for faster group
Newquay 10K on Sunday
1200m-800m-600m-400m-200m x 2
6400m
Or
1200m-800m-600m-400m-200m
then
600m-400m-200m
4400m
90 sec recovery, 60 sec after 400
2 minutes between sets
First Westward Cross Country League at
Plymouth on Sunday (provisional)
Both Groups
3x 400m fast (100m jog after first 2)
then 200m jog
3x400m slower, recovery as above, then
3x 400m fast (100m jog after first 2)
3600m