Week Day: Tuesday

60 Mins Easy

Ramp Up

90 Mins Easy

Ramp Up 4-3-2-1

Ramp Up 4-3-2-1

30 Mins Easy

Arms/Core

Strides

Ramp Up

Circuits

20 x 1 mins

Home S&C

Alan Corke

Ramp Up 4-3-2-1

5 x 4 mins & 10 x 1 Min

20 x 1 Mins

20 x 1 Mins

5 x 4 Mins & 10 x 1 Mins

Home S&C

4-6-8-6-4

30 Mins Swim

Alan Corke

8-6-6-4-4

8 x 2 Mins Hills

8 x 2 Min Hill Reps

5 x 1 Mile Reps

Home S&C

8 x 2 Min Hill Reps

Circuits

Home S&C

Home S&C

10 x 2 Mins

6 x 4 Mins

S&C

Arms/Core

8 x 2 Mins Hills

8 x 2 Min Hills

4-6-8-6-4

Circuits

Dover Hills

4-6-8-6-4

90 Mins Easy

8 x 2 Min Hill Reps

16 x 200 Metres

8 x 2 Min Hill Reps

10 x 800 metres

8 x 2 Min Hill Reps

40 Mins Easy

120 Mins Easy

30 Mins Easy

Circuits

Gym Workout

8 x 2 Mins Hill Reps

Strides

Home S&C

4-6-8-6-4

4-6-8-6-4

90 Mins Easy

4-6-8-6-4

Dover Hills

4-6-8-6-4

5 x 1 Mile Reps

5 x 1 Mile Reps

Circuits

4-6-8-6-4

60 Mins Easy

5 x 1 Mile Reps

60 Mins Easy

Half Marathon/Marathon Tempo

8 x 400 Metres

8 x 400 & 200s

5 x 1 Mile Reps

Folkestone Relays

ASPT

Home S&C

60 Mins Easy

5 x 1 Mile Reps

1km & 200m x 6

1km & 200m x 6

1km & 200s x 5

Circuits

1km & 200s x 5

1km & 200s x 5

90 Mins Easy

30 Mins Swim

8-6-6-4-4

Ramp Up

5 x 4 Mins

40 Mins Easy

Strides

1km & 200s x 5

1km & 200m x 6

60 Mins Easy – MP

Strides

Strides

30 Mins Easy

40 Mins Easy

90 Mins Easy

20 x 30 Sec Hill Reps

Home S&C