Harriers Road Group – Week 12 -28th November 2011

Week 12 Training Plan – W/c Mon 28th November

Week 12, final week of the speed mesocycle and for anyone following the cycles then this is a medium week – again, 5 sessions per week with a couple of days recovery or easy cross training, and for this week the sunday run the the 4th will be the Santa Saunter!    Both sessions this week are more fun sessions marking the end of the six week cycle, and then from next week we start again with the Strength Endurance sessions – or in plain english ‘Hills’.

Tuesday 29th Nov – Horwich Lesisure Centre 6:45 for 7pm – Arcon village for relay
– 7pm start – if we have left then head out towards Arcon village up Chruch St.   Wednesday – Steady 10k or 60mins

Thursday 1st Dec -Horwich Lesiure Centre 7pm – Hill session (tanners)
– 7pm start – if we have left then head towards Ridgeway Arms pub (Blackrod rail station)

Saturday – Tempo 5k Park Run or 30mins

Sunday 4th Dec – Santa Saunter for Fun!

Add in some core strength work (weights) and some flexibility (stretching) else you’ll end up on the injured list

Week Date Tuesday Thursday Weekend
7 24-Oct Speed – Arcon Steady – Middlebrook 12km Trail run
8 31-Oct Track – 200s Haloween Special 14km Trail run
9 07-Nov Speed – Blackrod Fartlek – Old Road 16km Trail run
10 14-Nov Track – 100s 200s Hills – Church Eaves Wood Silverdale
11 21-Nov Speed – Millstone Threshold – A6 Wesham 10km Road Race
12 28-Nov Arcon – Relay Hills – Fleet St Sweatshop Santa Saunter