Training
July 2022
Tuesday 5
5k/10k: 6 x (500; 100 jog recovery; 300) (3 min recovery)
800m/1500m: 3 x 500 fast; 10 min recovery between runs; 2 x 250 @ 800 pace with 150m jog recovery
Wednesday 6 BMC Gold Standard (Birmingham University)
Thursday 7
5 x (3 min; jog 1 min; 1 min) 2 min jog recovery between sets; 6 x 15 sec fast/15 sec float
Saturday 9
3k/5k: 4 x 400; 4 x 800; 4 x 400 with 90 sec between runs and 3 min between sets
800/m/1500m: 3 x 400 (1 min recovery); 2 x 400 (1 min recovery) 1 x 400 with 3 min between sets
Sunday 10 North of England Track League (Hull)
Tuesday 12 Trafford GP/BMC (Stretford)
5k/10k: 2 x (3 x 500) 100 jog between runs and 10 min between sets
800m/1500m : 6 x 300 (windups); 3 min recovery [each 100 getting faster; eg. 17,16,15 seconds]
Easy run and strides if racing Doncaster
Wednesday 13 Doncaster 5k
Thursday 14
6 x 5 min (45 sec recovery); 6 x 15 sec fast/15 sec float
Saturday 16
3k/5k: 2 x (5 x 400) 100 jog recovery and 10 min between sets
800/1500: 2 x (400; 45 sec recovery; 200; 30 sec recovery; 200) 10 min between sets
Saturday 16-Sunday 17 England U20/U23 Championships (Bedford)
Tuesday 19
5k/10k: 4k+2k Bondarenkos [on 4k no 400 jog after the first 2k]
or
4-5 x 1200 Bondarenkos (400 jog recovery)
800m/1500m : 1k @ 1500 pace; 10 min recovery; 6 x 200 (200 jog recovery)
Thursday 21
Moneghetti fartlek
Easy run and strides if racing BMC on Saturday
Saturday 23 BMC GP4 (Trafford)
5k/10k: 4 x 800 (300 jog recovery); 4 x 200 (200 jog recovery)
800m/1500m: 3 x 500 fast; 10 min recovery between runs; 2 x 250 @ 800 pace with 150m jog recovery
Tuesday 26 Trafford GP/BMC (Stretford)
5k/10k: 8 x 600 (300 jog recovery); 6 x 200 (200 jog recovery)
or
4-5 x 600 (300 jog recovery); 4-5 x 200 (200 jog recovery)
800m/1500m: 4 x 400 @ 1500 race pace with 400 jog between runs; recovery and 4 x 100m relaxed strides
Thursday 28
5 x (2 min 30 sec; jog 90 sec; 1 min) 2 min jog recovery between sets
Saturday 30
3k/5k: 2 x (6 x 200) 100 jog between runs and 8 min between sets
800m/1500m: 2 x (200; 30 sec recovery; 400; 45 sec recovery; 200) 10 min between sets
Saturday 30-Sunday 31 England Senior Track and Field Championships (Bedford)
