BTC senior run session programme

Week Run sessions
19th Nov

1: Track: 20 x 200m, 2 sets of 10, Partner jog recovery

2: Recovery session 4 miles easy (8 miles)

3:Fartlek 4 miles 400m max efforts 1000m jog recovery. Sprint up any hills
26th Nov 1: Track: 3 x 800m, 3 x 600m, 3 x 300m on 3km pace 2 mins rest after 800m 90 after 600m 60 after 300m at 80%

2: Recovery session 4 miles easy

Fartlek 4 miles 600m max efforts 800m jog recovery. Sprint up any hills
3rd Dec

Hills: 8 x 150 effort on the up
10th Dec 1: Track: 300m, 400m, 600m, 800m, 600m, 400m, 200m @  1 mile pace 2 mins rest between

2: Recovery session 5 miles easy

3: Fartlek 5 miles 800m max efforts 1000m jog recovery. Sprint up any hills
17th Dec 1: Track: 200m @ 10K pace, 100m recovery, 300m @ 10K pace, 100m recovery,
              400m @ 10K pace, 100m recovery, 600m @ 10K pace, 100m recovery,
              700m @ 10K pace, 100m recovery, 800m @ 10K pace, 400m recovery......Pyramid down

2: Recovery session 5 miles easy

3: Fartlek 5 miles 800m max efforts 1000m jog recovery. Sprint up any hills
Christmas & New Year Time to work on that beer-belly!
7th Jan 1: Track: 300m relay, Jog fwd 200m after each effort, Teams of 3, 30 mins, Flat out

2: Recovery session 4 miles easy

3: Fartlek 6 miles mixture of 1km & 500m max efforts 1000m jog recovery. Sprint up any hills
14th Jan 1: Track: 4 x400m + 1x200m x2 @ 5km pace off 60 secs between reps and 400m jog between sets

2: Recovery session 6 miles easy

3: Fartlek 6 miles mixture of 1km & 400m max efforts 1000m jog recovery. Sprint up any hills
21st Jan 1: Hills: 10 x100m effort on the down, 8 x 100 on track jog recovery

2: Recovery session 5 miles easy

3: Temp run 6 miles 1 mile warm up 5 miles 10km speed
28th Jan 1: Track: 400m, 1000m, 1200m, 800m,  3 x 200m 2 mins rest throughout 3k pace very fast

2: Recovery session 5 miles easy

3: Temp run 6 miles 1 mile warm up 5 miles 10km speed. Hilly run

4th Feb 1: Track: 6 x 800m in pairs run 400m with partner 400m rest

2: Recovery session 5 miles easy

3: Temp run 7 miles 1 mile warm up 6 miles 10km speed
11th Feb 1: Hills: 6 x 400m

2: Recovery session 4 miles easy

3: Temp run 8 miles 1 mile warm up 7 miles 10m speed
18th Feb 1: Track: 600m, 500m, 400m, 300m, 2 x 200m 2 mins rest throughout 1 mile pace

2: Recovery session 6 miles easy

3: Temp run 9 miles 1 mile warm up 8 miles ½ marathon  speed
25th Feb Recovery after Radcliffe 12