Tuesday Jan 4th
A lactic acid threshold run. Please be warmed up having done a few strides (and the odd drill) by 7.10 p.m. at the Coombe Dingle Sports Complex (Bristol University playing fields (off Coombe Lane).
2 X 4 K recovery 5 mins. The course is left along Coombe Lane, left along Stoke Lane and after about 600m left again along Abbey Road, left again along Canford Lane and after almost a mile left again back along Coombe Lane.
Thursday 6th Jan
Please be ready to start the session between the the rugby & hockey pitch by 7.15 p.m. having done a warm up with some sprint/strides. With the SW X-country on Sunday, not too arduous a session. Spikes may be useful.
3 X (900m/800m faster/slower group rec 150m/120m slow jog, 480/440 rec 90secs, 275/250 rec 150m/120m slow jog).
Monday 10th Jan
Steady run from Whitehall track, Johnson’s Lane, BS5 9AZ at 7.00 p.m.
Tuesday 11th Jan
Hills. Meet by the pavilion at Coombe Dingle at 7.05 p.m. ready to jog up to the start at the bottom of Parry’s Lane (by the entrance to Hiatt Baker Halls).
The fast group will do 420m, middle 350m and slower 320m X 7 or 8 for those still standing. Cones will be out to mark the finish.
Thursday 13th Jan
A 5 speed session or mixed grill if you prefer. Please be ready to start the session between the the rugby & hockey pitch by 7.15 p.m. having done a warm up with some sprint/strides.
2300m, recovery 400m jog faster groups/150m slow, 1300m/1220m faster/slower – recovery 400m jog/120, 700/600m – recovery 250m jog/120, 2 X 350/320 recovery 90m jog – 90 secs, 2 X 220/200 – recovery 60secs.