Group E1

8 – 8.30 min miles              

Group Leader:-        Sue White
Deputy Leader 1:-
Objectives are:-                Deputy Leader 2 :-
Our programme is designed to work on the 3 main types of training techniques; speed, strength &
endurance. It incorporates sessions geared for improved strength and endurance for building
towards cross country races; ten mile and prelude to the London marathon. Each session will
start and finish with a warm up and cool down finishing off with some stretches

the programme
Wk No.    Date    Session                        Distance
1    04/04/12    pyramid session                        6 miles
2    11/04/12    steady run                        7 miles
3    18/04/12    a hill session                        7 miles
4    25/04/12    2 each of 4m,2m,1m,30sec pushes.2m,1m,30s,15s rests                        7 miles
5    02/05/12    Fartlek – with12-15 30 secs bursts                        7-8 miles
6    09/05/12    steady run                        7 miles
7    16/05/12    10x1min pushes 1 min recovery                        6-7 miles
8    23/05/12    hill session plus steady run                        7 miles
9    30/05/12    2x30s 15sec rest 2X1m  30sec rest  2x2m 1m rest 2x4m 2m rest                        6-7 miles
10    06/06/12    Fartlek – including bursts of 200-300m                        6-7 miles
11    13/06/12    geoff nobes handicap race                        3 miles
12    20/06/12     upgrade night run with E2. Group leader E2                        6-7 miles
13    27/06/12    steady run                        7 miles