TUESDAY SPEED ENDURANCE TRAINING SESSIONS Spring/Summer 2016 Number 48

1 TEMPO PACE 7 10 x 400m 4000m 1K Tuesday 10 X 600m Tuesday Recovery reducing by 10 secs after each 15 (200m jog recovery) 26 rep. March 7000m April Begins at 120 sec, reduces to 40 sec! 2016 2016 Most jog recoveries 200m, then 100m, Westward League at Redruth on Sunday then jog around the start line EVERYONE IN TOGETHER 2 TEMPO PACE 8 Continuous running with walk/jog Tuesday 1K(60 seconds) 400m x 4 Tuesday recoveries 22 3 3 x 1min – 30 sec walk/jog March 300m jog between sets May 1 x 2min – 90 sec walk/jog 2016 2016 1 x 3min – 90 sec walk/jog 5600m Then 2 min walk jog and repeat Listen for the WHISTLE very carefully Cardiff Half Marathon on Saturday Trevornick off road 10 miles on Sunday Graham’s session (working In pairs) 3 2 sets of 6x300m 9 Up the clock session Tuesday 100m jog back recovery Tuesday (most of you know the routine by now) 29 1lap jog between sets 10 March 2x400m (all in together) May CAC Annual Presentation Evening 2016 4000m 2016 Penventon Hotel Friday 13 May 7.30pm An Res 10 miles on Sunday Bar open from 6.45!!

4 TEMPO PACE 10 1200m-800m-600m-400m-200m x 2 Tuesday Tuesday 5 8 x 800m 17 200m jog recovery, 100m jog after 400 April (200m jog between reps) May 1 lap jog between sets 2016 6400m 2016 6400m Really easy this evening, with the 3000m GENUINE TEMPO PACE FOR THOSE races on Thursday RUNNING LONDON!! Ideal opportunity to test your speed on 5 11 the track Tuesday 1K (200m jog), 800m (200m jog), Tuesday CONTINUOUS 12 600m (100m jog), 400m (100m jog), 200m 24 200m jog 100m, 300m jog 100m April x 2 May 400m jog 100m, 600m jog 200m, 800m 2016 1 lap jog between sets 2016 jog 200m 6000m To finish off 1 x 400m Then strides 6x75m DAN 3000m races at Carn Brea on THURSDAY evening, inc County Champs Summer sessions begin this evening 6 12 600m (30 sec) 400m x 5 Tuesday Tuesday 5000m 19 31 April 5 x 400m (100m jog) 1200m (1 lap jog) May 300m jog between sets 2016 5 x 300m (100m jog) 2016 4700m NO SESSION ON TUESDAY 7 JUNE – CUBERT 5 MILES – ONE OF BEST SHORT RACES IN THE COUNTY