Week Day: Tuesday

10 x 400

30 Mins Swim

20 x 30 Sec Hill Reps

12 Mins Legs

30 Mins Tempo

20 x 30 Sec Hill Reps

Half Marathon/Marathon Tempo

10 x 400

16 x 200 Metres

12 Min Legs

60 Mins & Strides

Core 15

10 x 400

20 x 30 Sec Hill Reps

Spin 30 Mins

20 x 30 Sec Hill Reps

6 x 400s & 200s

20 x 200s

8 x 400 & 200s

10 x 2 Mins

S&C

Club Intervals

20 x 200 Metres

16 x 200 Metres

12 Mins Legs

8 x 400 & 200s

60 Mins & Strides

20 x 200 Metres

60 Mins – MP

10 Mins Legs

20 x 200 Metres

Circuits

10 x 800 metres

Progression Run

10 x 2 Mins

20 x 200 Metres

8 x 400s & 200s

20 x 200 Metres

S&C

Ramp Up 4-3-2-1

Circuits

6 x 400s & 200s

40 Mins Swim

Body Pump

16 x 200 Metres

12 Mins Legs

20 x 200 Metres

20 x 200 Metres

12 Mins Core

6 x 400 & 200

20 x 200 Metres

S&C

10 x 2 Mins

Core

8 x 400 & 200s

Hill Reps 6 x 3 Mins

Ramp Up

5 x 4 Mins

6 x 4 Mins

5 x 4 Mins

30 Mins Legs/Core

5 x 4 Mins

Dover Efforts

12 Mins Legs

Track Pyramid

45 Mins & Strides

Half Marathon Taper

5 x 4 Mins

5 x 4 Mins

Circuits

40 Mins & Strides

45 Mins & Strides

5 x 4 Mins

S&C

S&C

Circuits

S&C

S&C

S&C

S&C

S&C

S&C

Spin

Circuits

Home S&C

S&C

S&C

S&C

S&C

Circuits

S&C

S&C

S&C

S&C

S&C

S&C

Home workout

S&C

S&C

S&C