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Paul Stepto

Senior Men’s and Women’s Track Sessions July/August 2017

Tuesdays & Thursdays @ 7.00pm

Week Beginning

Tuesday

Thursday

18th July

4 x 1 mile in park

Pyramid: 200, 400, 600, 800, 1000, 800, 600, 400, 200

25th July

Warm up 6 x 3 mins 2 mins recovery (Meadows)

4 x 200m/6x600m/4 x 200m

1st August

 12 x short hills Vernon park ( jog warm up/down in park)

(Paul away)

 2 km warm up/12 x 300m (100m jog rec)

8th August

4 x 1 mile in park

Pyramid

15th August

5 x 1K (in park); 2 mins recovery

(Paul away)

4 x 400@10k pace

4 x 400m @ 5k pace

4 x 400m @ mile pace

22nd August

Warm up 6 x 3 mins 2 mins recovery (Meadows)

2 km warm up/12 x 300m (100m jog rec)

29th August

5 x 1K (in park); 2 mins recovery

(Paul away)

6 x 800m

(2nd 400m 5-10 secs quicker for each rep) – 2 mins recovery

5th Sept

4 x 1 mile in park

Pyramid