Mike and Keith’s Sessions for the Beginning of October 2010

Mike and Keith’s sessions for the next two weeks will be as follows:

Tuesday 5th October 2010 – a set of up to 6 x 4 minute efforts on the grass at Coombe Dingle. Please be ready to start the session at 7.15 p.m. Keith’s group should arrive in time to allow 30 minutes for warm-up and drills (15 minutes for warm up, 15 minutes for drills). Athletes running to Coombe Dingle should aim to arrive for 7.00 p.m. to start drills.

Thursday 7th October 2010 – set of Road Miles with the session commencing at 7.15 p.m.  Again Keith’s group should aim to arrive at 6.45 p.m. to allow time for warm-up and drills.

Tuesday 12th October 2010 –  

Set One

8 minute effort, 2 minute recovery.

Set Two

6 minute effort, 2 minute recovery.

Set Three

2 x 3 minute effort, 1 minute between reps 2 minutes between sets.

Set Four

3 x 2 minute effort, 1 minute between reps 2 minutes between sets.

Please be ready to start the session at 7.15 p.m. Keith’s group should arrive in time to allow 30 minutes for warm-up and drills (15 minutes for warm up, 15 minutes for drills). Athletes running to Coombe Dingle should aim to arrive for 7.00 p.m. to start drills.

Thursday 14th October 2010 – 4 k run @ 5k pace. Followed by up to 10 x 1 minute with 45 seconds recovery. (Not for athletes racing the National Road Relay on Saturday).

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