Tuesday 27th
3*1km @ threshold pace  90 secs rest
800 pb    1 k T pace
1:58         3:38
2:10          3:52
2:20         4:05

400: 200 @1500 pace  200 @ 800 pace

4X300:   200@1500 pace, 100 race off bend  X 2
              200@ 800 pace , 100 race off bend X 2

Thursday 29th
10 min easy
​6 * 100 strides
Split 800 (400 60 secs 400)
10 mins
Split 600  (300 60 secs 300)

Well done all who competed over the last two weeks.  The great results are a great return for all the hard work put in.

Sessions now focus on athletes who are through to compete in the nationals. We are in a three week block to the nationals. We will build for two weeks with this being week 1.

SPRINTER/HURDLER/JUMPER ssss
Tuesday 06th:
Main Set:
200s at 90% by 3 with 4mins between each  X 2

Thursday 08th:
Sprinters: Short speed Endurance:   4*50 @ 95% with 90 secs between each,   8 mins between sets by 3
High Jumpers:  To high Jump for jump session

Saturday 10th:
300 @ 90%    8 mins
200 @ 92%    8 mins
150 @ 94%    8 mins
100@ 95%     8mins
50@ 97%

MIDDLE DISTANCE WARRIORS
Tuesday:
15 min slow run, warm up , drills etc
Main Set: Split miles @ mile PB pace:  4* 400 @ mile PB pace  .  90 secs between each , 8 mins between sets by 4

Thursday:
15 min slow run, warm up , drills etc  
Main Set: Threshold 1k repeats * 6  with 3 mins between
800m PB      1k pace
1:58               3:27
2:00               3:30
2.10               3:42 
2:15               3.48
2.20               3.55

Saturday:   
15 min slow run, warm up drills etc.
Main Set: Rest between reps 90 secs , rest between sets = 150secs
Set 1) 300 @ 800m pace by 3  = 300,  90 secs , 300    150secs rest  
Set 2) 250@ 800m pace by3      
Set 3) 200 @ 400m race pace by 3
Set 4) 100@ 400m race pace by 3
​8 mins rest and REPEAT.