Please remember: After each interval, jog on the inside of the track. Stay inside until just before the start of the next interval.
TT = Total Time of run and jog.
July 1
Group 1: 1000m x 6. Jog 200m after each. TT: 6:30.
Group 2: 1000m x 6. Jog 200m after each. TT: 8:00.
July 8
Group 1: 1200, 1000, 800, 1200, 1000, 800. (6,000m)
After 1200s: Jog 400, TT: 8:00. After 1000s: Jog 200, TT 6:00. After 800: Turn around and jog 100m then return, TT 5:30.
Group 2: 1200, 1000, 800, 1200, 1000, 800. (6,000m)
After 1200s: Jog 400, TT: 11:00. After 1000s: Jog 200, TT 8:00. After 800: Turn around and jog 100m then return, TT 6:30.
July 15
Group 1: 2000, 1000, 2000, 1000. (6,000m)
After 2000s: Jog 400, TT: 11:00. After 1000: Jog 200, TT: 6:30
Group 2: 1600, 1000, 1600, 1000. (5,200m)
After 1600s: Jog 400, TT: 12:00. After 1000: Jog 200, TT: 8:00
July 22
Group 1: 800, 1200, 1600, 1200, 800, 400. (6,000m)
After 800s: Turn around and jog 100m then return, TT 5:30.
After 1200s: Jog 400, TT: 8:00. After 1600: Jog 400, TT: 9:00.
Group 2: 800, 1000, 1200, 1000, 800, 400. (5,200m)
After 800s: Turn around and jog 100m then return, TT 6:30.
After 1000s: Jog 200, TT 8:00. After 1200: Jog 400, TT: 11:00.
July 29
5,000m time trial for all.
