Monday night speed endurance sessions

These are the endurance sessions planned for the next couple of months, these are suitable for runners training for 10k to marathon and progress as the summer goes on. For all sessions meet at Helsby High School track Mondays at 6.30pm. Joe will run an alternative track session at the same time.

Mon 20th April:
Hill reps: 2×1 min, 4×45 sces, 6×30 secs

Mon 4th May:
5kTT (2k warm up, 2k warm down)

Mon 18th May:
Drills
5 x 1000m hard with 3 min recovery

Mon 1st June:
Hill reps: 6 x 300m, 8 x 50m

Mon 15th June:
5kTT (2k warm up, 2k warm down)

Mon 29th June:
Drills
[3 x 3min (60) 4 x 2min (45) 5 x 1min (30)] x2

Mon 13th July Hill reps: 3 x (5 x 250m) jog recovery

Mon 27th Juy 5kTT (2k warm up, 2k warm down)

Mon 10th Aug Drills
3 or 4 x (1000, 600, 400 + 200m jog recovery)

Mon 24th Aug Hill reps: 2 x (2×500, 4×250)

Mon 7th Sept 5kTT (2k warm up, 2k warm down)

Mon 21st Sept Drills
8 x 800m hard with 90sec recovery

Mon 5th Oct Drills
8 x 1000m 10kRP with 90sec recovery

Mon 19th Oct 5kTT (2k warm up, 2k warm down)

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