Seniors’ Endurance Training w/c 6th De

Tuesday 7^th December

5 x 1000m at 10k pace (2 min active jog recovery)(5 x 5 mins)

2 x 75m fast, full recovery

Thursday 9^th December

800m, 1200m, 1600m, 1200m, 800m, 400m (5k effort) (3 min recovery)

Saturday              3 ml tempo run

Sunday                 Long 60+ minute easy run

Notes

This schedule focuses on 5k/10k conditioning and Cross Country . Details here.