Thursday Strength & Speed Schedule Q4-2019

Below are the details for the Thursday night Hillsborough Strength and Speed sessions through Q4 2019 taking us up until the end of December

3/10/19 Tempo Intervals 3 x 20m flys (3 min off), 3 x 7 mins Tempo (1 min easy jog), [Floodlit hilly short loop]
10/10/19 Seiler Reps 3 x 20m flys (3 min off), 5 x 4 mins at Interval pace (2 min easy) [Big loop from swings]
17/10/19 8 Minute Reps 4 x 8 mins at 10k pace (2 min easy) [Big loop from swings]
24/10/19 400’s 3 x 20m flys (3 min off), 6 x 1 min at Repetition/1500m pace, 3 mins walk recovery [Big loop from swings]
31/10/19 Half Marathon Reps 3 x 10 mins at HMP (2 min easy) [Big loop from swings]
7/11/19 Herries Road Hills 5 x 3 mins (jog recovery) [Herries Road]
14/11/19 8 Minute Reps 4 x 8 mins at 10k pace (2 min easy) [Big loop from swings]
21/11/19 Hill Sprints 6 x 20 sec at 400m pace, 3 min walk recovery [hill up from swings]
28/11/19 Long Paarlauf 3 x 20m flys (3 min off), 20 mins paired Interval session (easy recovery) [Big loop from swings]
5/12/19 Kenyan Hills 3 x 20m flys (3 min off), 20 mins continuous Tempo loop [Floodlit hilly short loop]
12/12/19 8 Minute Reps 4 x 8 mins at 10k pace (2 min easy) [Big loop from swings]
19/12/19 Middlewood Hills 7 Efforts (jog recovery) [Carlton, Crofton, Darwin, Harris, Marion, Withens, Rockley]
26/12/19 Boxing Day Oregon Circuits 30 mins continuous loop of drills and running [Floodlit hilly short loop]
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