Middle Distance Group: One of our main races is on Thursday 24th June. All tyhe work is done and focus will be on tempo of race and putting speed into the legs.
Monday: Reduce your long slow run to 30 mins and a 30 mins foam roll, core and stretch session.
Tuesday: 1k at 1500 pace 10 mins rest, repeat. 10 mins 150 @800 pace by 6 with 2 mins rest between each.
Thurs: 10 mins easy, 4x400@ 1500 pace with 90 secs between each. 10 mins easy
Saturday: 20 mins easy running, 8 x 200 @ 1500m PB pace with 90 secs between each run. Feel the tempo, do not run faster as we want to be fresh for next week. 10 min slow run , stretch.
Sunday: Split 400s x 2. 800 pb pace -1 sec per 100. 200 90 secs 200 X2
Monday: Reduce your long slow run to 30 mins and a 30 mins foam roll, core and stretch session.
Tuesday: 1k at 1500 pace 10 mins rest, repeat. 10 mins 150 @800 pace by 6 with 2 mins rest between each.
Thurs: 10 mins easy, 4x400@ 1500 pace with 90 secs between each. 10 mins easy
Saturday: 20 mins easy running, 8 x 200 @ 1500m PB pace with 90 secs between each run. Feel the tempo, do not run faster as we want to be fresh for next week. 10 min slow run , stretch.
Sunday: Split 400s x 2. 800 pb pace -1 sec per 100. 200 90 secs 200 X2
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