INTERVALS
One of the most important and fun sessions of the week. Intervals can get you fit quickly and helps with your running mechanics. Slow running will injure you in time, you need some speed. Here's how you can get it done.
10 x 300m, walk across recovery
3k, 2k, 1k, 2:00 rest
5 x 800m (5:00 cycle)
Pyramid Set, 2:00 rest
3 x 1500m, 2:00 rest
Plus 200s, 30 sec/2:00/5:00 rest
5 x 1km (6:00 cycle)
Sean Bowes Valley Set
10 x 400m (2:30-3:00 cycle)
Ladder Down
3 x 2km, 2:00 rest
Mile Matrix
4km Time Trial
12 x 400m (2:30-3:00 cycle)
6 x 1km (6:00 cycle)
300m set
Sprint Set
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