Week 14th July

13 Jul Week 14th July

Run:

Short Interval: 10x 200m 1:2 Work to Rest

Long Interval:    800m, 90sec rest, 600m, 15sec rest 200m easy jog

800m, 90sec, 400m, 15sec rest 200m easy jog

800m, 90sec, 300m, 15sec rest 200m easy jog

800m, 90sec, 200m, 15sec rest 200m easy jog

800m tempo = 60% of Max effort

600m, 400m, 300m, 200m tempo = 80-85% of Max effort

Row:

Short Interval: 12x 30 secs work 20 secs rest

Long interval:

4 rounds 1000m moderate

200m easy

300m sprint

100m easy

90 sec rest