Training calendar

15/05/2012	Rest or very easy 20-40 mins run plus a few relaxed 150m accelerating strides	Rest / Easy Run
16/05/2012	Midweek League Div 2 - Race 1	RACE	Bishops Stortford
17/05/2012	No Speedwork - easy recovery run
20/05/2012	1hr 30min (2:2:2) easy:easy:easy recovery run for each 30 min	LR
22/05/2012	60mins steady incl. 12 * 100m fast strides walk back recovery on grass warm	2nd LR +
24/05/2012	5-6 * 1000m at 5km pace (60-90 sec recovery) around perimeter of Greenway Sch plus 4* 150m accelerating strides	Basic	At Greenway Sch @ 6.30 perform these faster efforts at 5km pace
27/05/2012	Rest or easy 30-50 mins run plus a few relaxed 150m accelerating strides	Speed
29/05/2012	Rest or very easy 20-40 mins run plus a few relaxed 150m accelerating strides	V02 Max
30/05/2012	Midweek League Div 2 - Race 2	Rest /	Chingford
31/05/2012	Longer warm up / warm down - stretch to include 3* 300m (60-90 sec recovery) plus 5500m (90-120 sec recovery) plus 3 300m (60-90 sec recovery) at 3km pace or easier �buddy� session on those suffering from Weds Race	Easy Run	At Greenway School perform these faster efforts at 3km pace

*Supplement these sessions with steady/easy 35-45 min recovery runs, cross or circuit training*

***Where feasible a 2nd long run should be added (aim for 2/3rds of Longest weekly run)***

Leg Speed: incorporate a weekly/fortnightly session of fast strides, i.e. 10 100m, 7 * 150m or 5 * 200m

**Those advanced athletes to continue building upon the hill sessions on Saturdays by progressing to alternating weekly shorter ¼ mile reps (<90sec) i.e. 10*400m ~ quicker mile pace with longer reps of 1k-2k (4-8mins) ~ LT runs (10k race pace), high tempo time trials 10-25min runs and fast strides (1000m of 10*100m or 5*200m) and a rest week balanced around the overall programme**

*** Continue Focus on improving strength and flexibility throughout the coming months***

Circuit Training is on Monday evenings at 6.15pm - 7.15pm at Meridian School, Garden Walk - £3
All are welcome, members, non members, friends and family !!!

Three more sessions in March 5th, 12th & 19th
(& possibly more dates in April subject to demand)
***STOP PRESS***STOP PRESS***STOP PRESS***
For those interested I will be running a Bleep Test at 5.50pm on each of the above dates
About The Bleep Test (Multi-stage fitness test)
The multi-stage fitness test, is more commonly known as the bleep test or shuttle run and is used as a way of determining fitness levels. In recent years it has become more commonly used to test the level of fitness of an individual. It is also very useful for athletes and sports players and is employed by many international sporting teams and coaches. The test is used to estimate an athlete's VO2 max which is their maximum oxygen uptake.