ALL SENIOR MEMBERS SHOULD WEAR HI-VIZ CLOTHING DURING SESSIONS

Departing EDAC Clubhouse at 7:15pm sharp:

30 June          10-12 X 400m with 60 second recovery – Down High

7 July              Intervals – 6 minute effort, then 5, 4, 3, 2, 1 (recovery is half of effort)

14 July           4 X 1 mile with 2 minute recovery – Downshire

21 July           6 X 1km with 2 minute recovery – Downshire

28 July           4-5 X 1200m with 2 minute recovery -Downshire

4 August        3x {4x300m} (first set at 3k pace with 100m recovery jog, second set at 1500m pace with 100m recovery jog, third set at 400m pace with 2min recovery) 2 minutes between sets – Down High

Each training session will begin with a warm up of 15 mins slow jog and finish with a cool down of 15 mins slow jog back to the clubhouse and on the night we will divide into groups of runners of similar ability.