Week 13 Training Plan

– W/c Mon 5th December 2011

This is the start of a new mesocycle of 6 weeks and we move onto strength work, so more hill work and fewer but longer rep work; Tuesday is the track and will be longer continual running session of 6mins, and thursday will be a straight steady run of around 10k.

Tuesday 6th Dec – Bolton Arena 6:45 for 7pm
– 7pm start – Track Session – 6min efforts

Thursday 1st Dec -Horwich Lesiure Centre 7pm – Steady Run

– 7pm start – steady run over Chorley Old Rd
– or 6:30 at the foxholes for those doing Steve Pearson’s session instead

Saturday – Tempo 5k Park Run or 30mins

Sunday 4th Dec – 14km Trail Run

– Meet up Rivington Lower Barn for 9am start.

Week	Date	Tuesday	Thursday	Weekend
13	05-Dec	Track – 1600s	Steady – Old Road	14km Trail run
14	12-Dec	Hills – Factory Hill	Fartlek – Old St Pk/Ramsbtm	16km Trail run
15	19-Dec	Track – 800s	Special – Santa Run	18km Trail run
16	26-Dec	Hills – Tanners	Threshold – Adlington	20km Trail run
17	02-Jan	Track – Pyramid	Hills – Church St
18	09-Jan	Special – Night Run	Hills – Foxholes