Simon’s Schedule

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Simon conducts interval training sessions on the athletics track on a Tuesday and Thursday night for senior athletes from 6:30pm to 8:00pm.

Below you will find a schedule of all his activities.

 

SIMON’S GROUP

April17

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MARCH 2017 – PROGRAMME

01 Wed  –    Club Run 4 – 10 miles, Steady pace, from the club house on the track.    

02 Thu   –    2 x 600 / 6 x 200 / 2 x 600m (200m Recovery) Slow jogging between sets.

03 Fri     –   *Rest Day*                                  

04 Sat     –   3 to 5 mile medium pace, on or off road.       

05 Sun   –   Steady run out from Five Rivers at 8.30am, 6-10+ miles on and off road.   

                    Ask others to see attendance.            

06 Mon   –  *Rest Day*                                

07 Tue    –   12 x 250m (150m Recovery) Slow jogging between sets. Keep moving.

08 Wed  –   Club Run 4 – 10 miles, Steady pace, from the club house on the track.  

09 Thu   –    2 x 800/ 2 x 600 / 2 x 400m (200m Recovery) Slow jogging between sets.

10 Fri     –   Gym, Swim, Run or Rest it’s up to you.     

11 Sat      –   3 to 5 mile medium pace, on or off road.      

12 Sun    –   Steady run out from Five Rivers at 8.30am, 6-10+ miles on and off road.   

                    Ask others to see attendance.            

13 Mon   –  *Rest Day*                                  

14 Tue     –   7 x 800m (400m Recovery) Slow jogging between sets. Looks good J

15 Wed   –   Club Run 4 – 10 miles, Steady pace, from the club house on the track.  

16 Thu    –   300/600/300/600/300/600/300m (200m Recovery) Slow jogging between sets.

17 Fri      –   3 to 5 mile medium pace, on or off road.      

18 Sat      –  Gym, Swim, Run or Rest it’s up to you.     

19 Sun     –  HRRL – Eastleigh 10k or Steady run out from Five Rivers at 8.30am,                 6-10+  miles on and off road. Ask others to see attendance.            

20 Mon   –   *Rest Day*                                

21 Tue    –   8 x 600m (200m Recovery) Slow jogging between sets.

22 Wed   –   Club Run 4 – 10 miles, Steady pace, from the club house on the track.  

23 Thu   –   2 x 200 / 2 x 800 / 2 x 200m (200m Recovery) Slow jogging between sets.

24 Fri     –   Gym, Swim, Run or Rest it’s up to you.     

25 Sat     –   3 to 5 mile medium pace, on or off road.   

26 Sun     –   Steady run out from Five Rivers at 8.30am, 6-10+ miles on and off road.   

                     Ask others to see attendance.         

27 Mon   –  *Rest Day*                                     

28 Tue     –  12 x 400m (200m Recovery) Slow jogging between sets.

29 Wed   –   Club Run 4 – 10 miles, Steady pace, from the club house on the track.    

30 Thu    –   10 x 200m (200m Recovery) Slow jogging between sets.

31 Fri      –   Gym, Swim, Run or Rest it’s up to you.     

FEBRUARY 2017 – PROGRAMME

01 Wed  –   Club Run 4 – 10 miles, Steady pace, from the club house on the track.     

02 Thu   –   2 x 700 / 2 x 500 / 2 x 300m (200m Recovery) Slow jogging between sets.               

03 Fri     – *Rest Day*                                  

04 Sat     –   3 to 5 mile medium pace, on or off road.       

05 Sun   –   HRRL Ryde IOW 10 mile or Steady run out from Five Rivers at 8.30am,             6-10+ miles on and off road. Ask others to see attendance.                     

06 Mon   –  *Rest Day*                                

07 Tue    –   4 x 1200m (400m Recovery) Slow jogging between sets.   Dig In, its good.          

08 Wed  –   Club Run 4 – 10 miles, Steady pace, from the club house on the track.  

09 Thu   –    8 x 400m (200m Recovery) Slow jogging between sets.              

10 Fri     –   Gym, Swim, Run or Rest it’s up to you.     

11 Sat      –   XC – Venue TBA or 3 to 5 mile medium pace, on or off road.   

12 Sun    –   Steady run out from Five Rivers at 8.30am, 6-10+ miles on and off road.   

                    Ask others to see attendance.            

13 Mon   –  *Rest Day*                                

14 Tue     –   200/400/600/800/1000/800/600/400/200m (200m Rec) Slow jogging between sets.                

15 Wed   –   Club Run 4 – 10 miles, Steady pace, from the club house on the track.  

16 Thu    –   2 x 200 / 4 x 600 / 2 x 200m (200m Recovery) Slow jogging between sets.              

17 Fri      –   Gym, Swim, Run or Rest it’s up to you.             

18 Sat      –   3 to 5 mile medium pace, on or off road.   

19 Sun     –   Steady run out from Five Rivers at 8.30am, 6-10+ miles on and off road.   

                    Ask others to see attendance.           

20 Mon   –   *Rest Day*                                

21 Tue    –   1200/1000/800/1000/1200m (400m Recovery) Slow jogging between sets.              

22 Wed   –   Club Run 4 – 10 miles, Steady pace, from the club house on the track.  

23 Thu   –   6 x 600m – fast last 100m (200m Recovery) Slow jogging between sets.              

24 Fri     –   Gym, Swim, Run or Rest it’s up to you.     

25 Sat     –   3 to 5 mile medium pace, on or off road.   

26 Sun     –   Steady run out from Five Rivers at 8.30am, 6-10+ miles on and off road.   

                     Ask others to see attendance.         

27 Mon   –   *Rest Day*                                     

28 Tue     –  14 x 300m (200m Rec) Slow jogging between sets.  J Here’s the speed session.           

 

 

 

Notes:

 

  1. The HRRL fixtures are on rear of this sheet for 2017.
  2. Also, it’s the last Cross Country fixture for 16/17.

 

PLEASE SUPPORT YOUR CLUB.