Speed work

Remember this time we’re are alternating speed sessions with hill repeats every other Thursday until late in training when each Thursday will be a speed session

14 June

Warm-up 15′,

4x (4×200), 1’/3′,
Cool down 15’

28 June

Warm-up 15′,
3x(4×300)/1’/3’3
Cool down 15’

12 July

warm-up 15′
3x (4×400)/90″/3′
Cool down 15′

26 July

Warmup 15′
2x(5x600m)/2’/4′,
cool down 15’

9 Aug

Warm up 15′,
2x(5x600m)/2’/4′,
cool down 15′

23 Aug

Warmup 15′,
7x1000m/3’,
cool down 15′

6 Sept

Warmup 15′,
5x1500m/4′,
Cool down 15′

20 Sept

Warm up 15′,
3x3000m/6′,
Cool Down 15′

27 Sept
Warm up 15’
3x4000m/7′,

cool down 15′

——————-

Niagara only

4 Oct
Warm up, 15’
2 x 4000,2’30,
Cool down 15’

11 Oct
Warm-up,15’
3×2000/2′,
Cool Down 15’

———————–

For all racers:

Pre-RACE Day
Warm-up,10’
5 x 2’/1’easy,
Cool Down 10’

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