Home of Cool running atheletic club
where we run as a team
   Home      weekly Programme
 
  Week  13 October 2014 to 19 October 2014
 
 
 Monday : At least 25km easy jog
 
 Tuesday : Track session (2 minutes sprint and rest 2 minutes) x 23 aim to run just under 800 meters in each repeat
 
 Wednesday : At least 25km easy jog
 
 Thursday : Track session ( 90seconds sprint and rest 90 seconds) x 30 aim to run 600 meters in each repeat 
 
 Friday : 5km time trial
 
 Saturday : Flatlek or speed play (3 minute sprint and 2 minute rest) times 30
 
 Sunday : Hill session (90 seconds sprint up and jog down for 3 minutes ) repeat 30 times