TUESDAY SPEED ENDURANCE TRAINING SESSIONS
Spring/Summer 2011 Number 27
1
Tuesday
19
April
2011
10 x 400m (90 sec recovery)
4000m
Or
10 x 300m (90 sec recovery)
3000m
Accelertate on whistle to the finish
7
Tuesday
31 May
2011
3 x 400m/300m 90 sec
4 x 300m/250m 60 sec
5 x 200m (all) 60 sec
3400m or 2900m
8
NO TRAINING THIS EVENING
Tuesday
7 June
2011
Cubert 5 miles
Cubert, near Newquay
PR
2
Tuesday
26
April
2011
2 x 1000m (even pace) 90 sec
1 x 400m flat out x 2
4800m
Or
2x x800m (even pace) 90 sec
1 x 400m flat out x 2
4000m
Grand Prix
PR
3
Tuesday
3 May
2011
Up the clock session. Both groups
9
Details on the night
Tuesday
14 June
2011
Trevornick 10 miles on Sunday (GP)
4
Tuesday
10 May
2011
6 x 2 minutes
or
6 x 90 seconds
2 minutes between each rep
10
Tuesday
21 June
2011
Target
Run further from the 2nd to the 6th rep
5
Tuesday
17 May
2011
6
Tuesday
24 May
2011
10 x 200m (45 secs), then 5 x 400m (60 secs)
4000m
Or
8 x 200m (45 secs), then 4 x 400m (60 secs)
3200m
AM
5 x 1000m (5000m)
Or
5 x 800m (4000m)
11
Tuesday
28 June
2011
Tuesday
5 July
2011
PR
3 x 400-200-400-200-400 4800m
Fast 400’s, easy 200’s continuous
2 min between sets
OR
3 x 300-200-300-200-300 3900m
Fast 300’s, easy 200’s continuous
2 min between sets
8 x 200m (45 sec), the 3 x 800m (90 sec)
4000m
Or
8 x 200m (45 sec), the 3 x 600m (90 sec)
3400m
Launceston 10 miles on Sunday (GP) AM
12
Recovery starts at 2.5 mins, reducing
by 30 sec to 1 minute
1000m (100 secs) 800m (80 secs) 700m (70
secs) 600m (60 secs) 500m (50 secs) 400m
(40 secs) 300m (finish)
4300m.
Or
800m (80 secs) 700m (70 secs) 600m (60
secs) 500m (50 secs) 400m (40 secs) 300m
(30 secs) 200m (finish)
3500m
Sticker 5 on Saturday (GP)
AM
1 x 400 (1 min), 1 x 300 (1 min), 1 x 200
2 minutes between sets
x 5 for faster group 4500m
x 4 for the velocity challenged group
3600m