Week 28th July

Week 28th July

Run:

Short Interval:

10x 50m sprint, max effort. Walk Back recovery

Long Interval:

1Mile max for the day

Then 6x 400m with 15 seconds static rest, then a steady 200m Jog

400m Times are based off of your 1 mile (1600m) time.

Mile Time           400M
4:40                        1:09.6
5:00                        1:14.6
5:20                        1:19.5
5:40                        1:24.5
6:00                        1:29.5
6:20                        1:34.5
6:40                        1:39.4
7:00                        1:44.4
7:20                        1:49.4
7:40                        1:54.3
8:00                        1:59.3
8:20                        2:04.3
8:40                        2:09.2
9:00                        2:14.2
9:20                        2:19.2
9:40                        2:24.2
10:00                      2:29.1
Tempo Run:
3k steady
Row:
Short Interval:
10x 1min max distance 1 min rest
Long Interval:
3 rounds:  3x500m with 30sec rest between efforts and 5min between rounds
Tempo Row:
3k Steady
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