Training Schedule – Track

Training Plan Horwich RMI Endurance Squad Tues

 

        Date Training session A Road Club Champs Fell Club *Grand Prix/ Champs
6th Jan Strength End  8 x 800m (60) rec    
13th Jan Strength End  partner overlap 800’s (60) rec x 6    
20 Jan Speed end 4 x 4 x 400m    
27 Jan Varied Pace whistle x 15 secs

6 x 4 mins  (60 secs rec)    4 x 200

   
3th Feb Time Trial   5 x 1000m 3 mins rec    
10 Feb Speed end  6 x 500 6 x 300

60 secs + 2 mins

   
17 Feb Strength End  8 x 1000m    
24 Feb Speed end 4 x 8oo  5x 600 6 x 400    
3 Mar Speed end 2 x 5 x 500    6 x 200    
10 Mar Partner overlap 800’s x 6   4 x 300

5 mins between sets  75 secs between reps

   
17 Mar Strength End 6 x 5 mins    
24 Mar Time Trial  5 x 1000m 3 mins rec    
31st Mar Speed end  3 x 6 x 300  jog rec (60)    
7 April Strength End  6 x 1600m (60 secs rec)    
14 April Speed End  3 x 800m/600/400 60 secs + 3 mins    
21 April Strength End  4 x 8 mins turnaround 4 mins    
28 April Strength End 6 x 6 mins turnaround 3 mins    
5 May Speed End 4 x 4 x 400   4 x 200    
12 May Strength end 6 x 5 mins    
19 May Time Trial  5 x 1000m 3 mins rec    
26 May Speed  4 x 600/500/400

60 secs + 3 mins

   
2 June Strength End 6 x 1600/1200/800 (60 secs) group A B C    
9th June 2 x (3 x 3 mins 4 x 2 mins 5 x 1 min)

 60 rec 45 rec 30 rec

   
16th June Speed End 4 x 800 5 x 600 6 x 400    
23 June Strength End 4 x 8 mins (90 rec)    
2 July Strength End 6 x 5 mins    
30th June Time Trial 5 x 1000m 3 mins rec    
7 July Strength End 4 x 8 mins   (60 rec)    
14 July Strength end 3 x 10 mins (60 rec) turnaround 5 mins    
21 July Speed End 3 x 3 x 1000m (2 mins)    
28thJuly Speed End partner running x 800m    
4th Aug Speed End 4 x 4 x 400 4 x 200
11 Aug Time Trial 5 x 1000m  3 mins rec
18th Aug Strength End 5 x 8 mins (90 rec)

When details of Club, Fell & Road GP races & major competition/relays are announced they will be included on the programme to help you plan training.

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