Tuesday Night Training Schedule

Here are the planned sessions of the Tuesday Rep sessions

Autumn/Winter 2017-18
Month Date Tuesday
October 03-Oct 3:30 x 3 (2 mins), 2:30 mins x 3 (90 secs), 1:30 x 4 (1 min)
10-Oct 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
17-Oct 3 x 7 mins w/ 3min recoveries @ 10k pace
24-Oct 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
November 31-Oct 4 x 6 mins w/ reducing recovery (3, 2:30, 2) @ 10k pace
07-Nov 6min (2rec) 3min (2rec) 3min (2rec) then 4 x 90sec (1min rec) then 6min
14-Nov 15 x 75 secs w/ 45 sec recoveries
21-Nov 2 min (1 min), 90 secs (1 min), 1 min (30 secs), 30 secs (30 secs) & Repeat x 2 w/3 mins between sets
28-Nov 10 x 2 mins w/1 min recoveries
December 05-Dec Pyramids: 2 x 1min, 2min, 3min, 2min, 1min     (1,1,2,1,1,1,1,2,1)
12-Dec 4 x 5 mins w/2 min recoveries @ 10k pace
19-Dec 6 sets of 6 x 30 secs w/30 sec recoveries (90 secs between sets)
26-Dec NO SESSION
January 02-Jan Big Dipper with 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
09-Jan 4 mins (2), 8 mins x 2 (3 mins), 4 mins
16-Jan 7 x 3 mins w/2 min recoveries @ 10k pace
23-Jan Big Upper: 1 min (1 min), 2 mins (1 min), 3 mins (2 mins), 4 mins (2mins), 5 mins (2 mins), 6 mins
February 30-Jan 5 mins (1) 5 mins (3) 5 mins (1) 5 mins
06-Feb Endurance Session: 2 x 2 mins (1 min); 6 x 4 mins (90 secs); 2 x 2 mins (1 min)
13-Feb 8 mins x 3 @ 10k pace
20-Feb 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
March 27-Feb 4 mins (2), 8 mins x 2 (3 mins), 4 mins
06-Mar Endurance Session: 6 x 6 mins w/reducing recovery (3; 2:45; 2:30; 2:15; 2)
13-Mar 5 x 4 mins w/2 min recoveries @10k pace
20-Mar 6 sets of 6 x 30 secs w/30 sec recoveries (90 secs between sets)

 

 

 

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