Harriers Road Group – Week 13 – 5th December 2011

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