Purple and Black Groups : 20 mins tempo (10 min out and back), Bella Park following 2 mile loop + 6x 10secs Hill Sprints[2mins walk back down] (hill across from hockey pitch, Bella Park) White Group : 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec) 2 mins rec between sets 5k pace Track (Controlled speed)
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3-4x Sherbrooke Loop @ tempo effort (Start at Sherbett corner)
2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) Route:
1x800m, 2x600m, 4x400m, 2x600m, 1x800m with 200m jog recovery 5k effort (TRACK) OR 3-4 x Sherbrooke Loop @ Tempo effort (TEMPO […]
12 x 1min (30 sec jog recovery) – 5k effort