Weekly Core Session
January 2021
| Jan 13th | 4 x 1200m at interval pace with 400m recoveries. Warm up, cool down and stretching as standard. (Individual training, track during level 5 COVID restrictions) |
| Jan 6th | 4 x 1km at threshold pace with 400m recoveries. Warm up, cool down and stretching as standard. (Individual training, track during level 5 COVID restrictions) |
December 2020
| Dec 29th | 4 x 800m at threshold pace with 400 metre recoveries. Warm up, cool down and stretching as standard. (Individual training, track closed for Christmas period) |
| Dec 22nd | The track is closed over the Christmas break but Marion has sent on a nice Wednesday session plan for those wishing to continue speed training over Christmas. 10 by 2 mins at interval pace with 2 minutes recoveries. Warm up, cool down & stretching as standard. Wishing ye all a brilliant Christmas and bright 2021 Stay Safe Marion 🎅🌲🎄 |
| Dec 15th | 3 x 800m at threshold pace with 400m recoveries. |
| Dec 9th | 3 x 1 mile at threshold pace with 600m recoveries. |
| Dec 2nd | 3 x 1200m at threshold pace with 400m recoveries (jogging easy keeping the heart rate up). Warm up, cool down and stretching as standard. |
November 2020
| Nov 25th | 4 x 800m at threshold pace with 400m recoveries (jogging easy to keep heart rate up). Warm up, cool down and stretching as standard. |
| Nov 18th | 12 x 400m at interval pace with 400m recoveries. Warm up & cool down including stretching as standard. |
| Nov 11th | 3 x 1 mile at threshold pace with 600m recoveries. Warm up and cool down including stretches as standard. |
| Nov 4th | 4 x 1km at interval pace with 400m recoveries as easy jogging. Warm up and cool down including stretches as standard. Core Work (30 seconds for each exercise): – Plank – Side plank, each side – Legs raises – Scissors – Crunch – Oblique crunch – Back extensions – Glute bridge |
October 2020
| Oct 28th | 4 x 800m at threshold pace with 400m recoveries as easy jogging, keeping your heart rate up. Warm up and cool down including stretches as standard. |
| Oct 21st | 10 x 400m at interval pace. 400m slow jog recoveries. Warm up and cool down as standard. |
| Oct 14th | 8 x 600m at threshold pace with 400m recoveries. Warm up and cool down as standard. |
| Oct 7th | 400-800-1200-mile -1200–800-400 at interval pace with 400m recoveries. Stretching, warm up and cool down. |
September 2020
| Sept 30th | 6x 800m @ 5k Pace with 400m jog recoveries. 2 continuous miles of easy running to cool down. |
| Sept 23rd | 4x 1200 at interval pace 400m recoveries |
| Sept 16th | 3 x 1 mile at threshold pace with 400m recoveries |
| Sept 9th | 12 x 400m at threshold pace with 400m recoveries |
| Sept 2nd | 4 x 1200m at interval pace |
August 2020
| Aug 26th | 6 x 800m at threshold pace (5k) with a 400m recoveries |
| Aug 19th | 6 x 800m at threshold pace (5k) with 400m recoveries. Session Cancelled |
| Aug 12th | 12 x 400m with 400m repetition pace recoveries |
| Aug 5th | 5 x 1km at threshold pace with 400m recoveries |
July 2020
| July 29th | 4 x 1200m with 400m recoveries |
| July 22nd | 3 x1 mile at threshold pace with 600m recoveries |
| July 15th | 6 x 800m at threshold pace, 400m recoveries |
| July 1st | 3 x 1 mile at 5k pace, jog recovery of 600m |
June 2020
| June 24th | 4 x 1200m intervals at 5k pace, 400m recoveries |
| June 17th | 5 x 600m at 5k pace with 400m recoveries |
| June 10th | 3 x by 1 mile at threshold pace with 600m recoveries |
| June 3rd | 5 x half mile at 5 k pace, recovery 400m |
May 2020
| May 27th | 4 x 800m at 5k pace, 400m jog recoveries |
| May 20th | 15 x 2 mins at current 10 Km effort , 2 minutes recoveries |
| May 13th | 6 x 4 min at current 10 Km pace with easy 4 min recoveries |
| May 6 th | 8 x 3 mins at 10k pace with easy 3 min recoveries |
