Tuesday Night Training Schedule

Here are the planned sessions of the Tuesday Rep sessions

Tuesday Session
28-Mar 15 x 75 secs w/ 45 sec recoveries
04-Apr Inverted Pyramid: 4 mins (2 mins), 3 mins (2 mins), 2 mins (1 min), 1 min (1 min), 2 mins (1 min), 3 mins (2 mins), 4 mins
11-Apr Big Upper: 1 min (1 min), 2 mins (1 min), 3 mins (2 mins), 4 mins (2mins), 5 mins (2 mins), 6 mins
18-Apr Endurance Session: 2 x 2 mins (1 min); 6 x 4 mins (90 secs); 2 x 2 mins (1 min)
25-Apr 2 min (1 min), 90 secs (1 min), 1 min (30 secs), 30 secs (30 secs) & Repeat x 2 w/2 mins between sets
02-May 4 x 6 mins w/ reducing recovery (3, 2:30, 2)
09-May Endurance Session: 6 x 6 mins w/reducing recovery (3; 2:45; 2:30; 2:15; 2)
16-May Speed Steps: 30 secs (30 secs), 1 min (30 secs), 1 min (30 secs), 1 min (30 secs), 30 secs (30 secs) x 4 w/2 min recovery between steps
23-May 3 x 7 mins w/ 3min recoveries @ 10k pace
30-May 5 mins (1) 5 mins (3) 5 mins (1) 5 mins
06-Jun 6 sets of 6 x 30 secs w/30 sec recoveries (90 secs between sets)
13-Jun Big Dipper with Added Benefits: 5min (30 secs) 1min (2 mins), 4 mins (30 secs) 1 mins (2 mins), 3 mins (30 secs) 1 min, 2 mins (30 secs) 1 min (1 min), 1 min
20-Jun 7 x 3 mins w/2 min recoveries @ 10k pace
27-Jun 3 x 7 mins w/3min recoveries @ 10k pace
04-Jul 6min (2rec) 3min (2rec) 3min (2rec) then 4 x 90sec (1min rec) then 6min
11-Jul 4 mins (2), 8 mins x 2 (3 mins), 4 mins
18-Jul Inverted Pyramid: 4 mins (2 mins), 3 mins (2 mins), 2 mins (1 min), 1 min (1 min), 2 mins (1 min), 3 mins (2 mins), 4 mins
25-Jul Speed Steps: 30 secs (30 secs), 1 min (30 secs), 1 min (30 secs), 1 min (30 secs), 30 secs (30 secs) x 4 w/2 min recovery between steps
01-Aug Pyramids: 2 x 1min, 2min, 3min, 2min, 1min     (1,1,2,1,1,1,1,2,1)
08-Aug Inverted Pyramid: 4 mins (2 mins), 3 mins (2 mins), 2 mins (1 min), 1 min (1 min), 2 mins (1 min), 3 mins (2 mins), 4 mins
15-Aug 4 x 6 mins w/ reducing recovery (3, 2:30, 2)
22-Aug 5 x 4 mins w/2 min recoveries @10k pace
29-Aug 6min (2rec) 3min (2rec) 3min (2rec) then 4 x 90sec (1min rec) then 6min
05-Sep 5 mins (1) 5 mins (3) 5 mins (1) 5 mins
12-Sep Big Dipper with Added Benefits: 5min (30 secs) 1min (2 mins), 4 mins (30 secs) 1 mins (2 mins), 3 mins (30 secs) 1 min, 2 mins (30 secs) 1 min (1 min), 1 min
19-Sep Endurance Session: 2 x 2 mins (1 min); 6 x 4 mins (90 secs); 2 x 2 mins (1 min)
26-Sep 15 x 75 secs w/ 45 sec recoveries

 

 

 

Comments are closed.