Week 2

Session 1

Interval Session ( Track or Football/ rugby pitch)

8 Min Jog HR not to exceed 155bpm

6 x 200m Sprint 

Interval : 200m slow jog return to start 

4 x 400m 

Interval: 60 seconds static 

2 x 800m 

Interval: ideally static HR dropping below 140 or 90 secs static rest

4 Min jog cool down

Session 2

Steady state run between 3km and 12km 

Build on last weeks effort by doing one of the following:

1. Increase distance by 1km or 2km.
2. Reduce distance by 1km or 2km but increase speed.