Run:
Short interval:
20x 30 Secs on Run Max Effort 30 secs rest
Long Interval:
2x300m controlled fast tempo with 100m walk between efforts
5x800m moderate tempo with 60sec rest between efforts
1x400m max effort
Row: Short...
Run:
Short Interval: 4 x 500m 2min rest 4 x 500m 2 min rest 1000m moderate pace
The sets of 4 x 500s are the following:
1 400m hard / 100m easy
2 300m...
Run:
Short Interval: 8x 200m 1:1 work to rest
Long Interval: 4x 1600m 3 mins rest
Tempo Run: 1000m focussing on form
Row:
Short Interval: 10x 250m 1:1 work to rest
Long interval: 4x 4 min...
Run:
Short Interval: 8x 200m 1:2 Work to rest
Long Interval: 4x 1200m 3 mins rest
Tempo Run: 4x 800 steady jog, working on breathing rhythm (Duncan this one’s for you!) 30 secs...
Run:
Short Interval: Tabata Run 16x 20 secs work 10 secs rest
Long Interval: 4 x 400m with 10 sec recovery between intervals
4 min rest
3 rounds: 1000m, 60sec rest, 400m, 2min...
Run:
Short Interval: 6x200m 1:1 work to rest
Long Interval: 4x 1000m 3 mins rest
Time Trial: 10k
Row:
Short Interval: 8x 250m 1:1 work to rest
Long Interval: 4x 4...
Run:
Short Interval: 8x 100m 30 secs rest
Long Interval: 6x 600m 2 min rest
Tempo Run 30 mins at 60-70 %
Row:
Short Interval: 12x 100m 1:2 work to rest
Long Interval:...
Run:
Short Interval: 6x200m 1:2 work to rest
Long Interval: 4x 800m 3 min rest
Time Trial: 5k
Row:
Short Interval: 8x 250m 1:2 work to rest
Long Interval: 6x 1000m 2 min rest
Time Trial: 2000m...
