Shenley Striders - Training

Monday nights is interval training, it lasts for about an hour, this includes a warm up and cool down run with hard effort in-between.

Monday 23/01/2011	Out / back efforts (1.5 min out, 30s R, 1.5 min back) x 7
Monday 30/01/2011	Hills
Monday 06/02/2011	Pyramid Lamposts
Monday 13/02/2011	5 x 5 min E, 2 min R
Monday 20/02/2011	1,3,5,3,5,3,1 E, 2min R
Monday 27/02/2011	Hills
Monday 05/03/2011	1 min E, 30 sec R x20
Monday 12/03/2011	6,5,4,3,2,1 E, 2min R
Monday 19/03/2012	Pyramid Lamposts
Monday 26/03/2012	Lodge Lake Efforts x 3
Monday 07/04/2012	Hills – Campbell Park

All Wednesday night sessions will involve a 70 minute run which will cover approximately 10k, these sessions will be run at a relaxed pace on and off road.