Week starting 8th September

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Well done to all of you that took part in the masters league and helped Wolves win the over all competition. What a fantastic achievement. Great run by TC at the great north run this weekend. Huge congratulations to Sutton Park 10k winner Cheyenne Morton. I think there’s loads more to come from you too. Watch this space. 


So moving into this week:

Tuesday: 6.50pm warmed up and ready to go: West Park / Devon Road entrance. 4 x 1km off 75 secs recovery then 5 mins recovery followed by 4 x 400m off 75 secs. 



Saturday warmed up and ready to go 9.50am Aldersley Stadium Track pyramid session. Pyramid Session


Warm-up

• 15–20 min easy jog

• 3 mins tempo running

• 4 × 80m strides at 5k pace building to quicker


Main Set

• 200m fast — 1 min standing recovery

• 400m @ 5k pace — 1 min standing recovery

• 600m @ 5k pace — 1 min standing recovery

• 800m @ 5k pace — 1 min standing recovery

• 600m @ 5k pace — 1 min standing recovery

• 400m @ 5k pace — 1 min standing recovery

• 200m fast — 1 min standing recovery

• 200m fast — 1 min standing recovery

• 400m @ 5k pace — 1 min standing recovery

• 600m @ 5k pace — 1 min standing recovery

• 800m @ 5k pace — 1 min standing recovery

• 400m @ 5k pace


Cool down

• 15 min easy jog

• Gentle stretching


Sunday: easy Sunday start from Tettenhall Pool 9.30 

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