Training Plans

    GYRR TRAINING SCHEDULE FOR FEBRUARY 2012

Thurs 2nd Feb
  Session – Bussey Lokee, Gorleston high street run. (7.5 miles )

Thurs 2nd Feb
  Session – Run to Regent rd turn left, up Regent Rd. At the top across traffic lights to the Market,
  Run round the Market and back down Regent Rd to Marina.

Tues 7th Feb
  Session –Hills. 10% gradient if possible.

  Warm up with a slow jog to Barnard Bridge.
  ( very fast ) 30 secondsup to the top. Turn & slow jog back down ( your recovery is the jog
  down ) X 10. Warm down & jog back. Stretch.

Tues 7th Feb
  Session – As above X 8

Thurs 9th Feb
  Session – Caister Fair or Centurian run. (7 miles or 9 miles )

Thurs 9th Feb
  Session – Run to Caister roundabout and back ( 5 miles )

Tues 14th Feb
  Session – In teams of 5. Catapillar.
  Start at Butterfly Farm-- Run to the start of the Pleasure Beach & Back. 1 minutes rest &
  Go again. Repeat X 6 each with 1 minutes Rest. Warm down & stretch.

Tues 14th Feb
  Session – As above.

Thurs 16th Feb
  Session – Run to Hartman Rd, Jellico Bridge & back.

Thurs 16th Feb
  Session – Run to Barnard Bridge turn left then turn left run to the X Rds turn left to the sea front.
  Turn right to finish at Marina.

Sun 19th Feb
  Session. WINTERTON WINTERTON WINTERTON

Tues 21st Feb
  Session – Pace Judgement.
 
  1.1/2 minutes out @ 5k pace & 1.1/2 mins back. 45 secs Recovery.
  2 minutes out @ 5k pace & 2 mins back 45 secs Recovery
  3 minutes out @ 5k pace & 3 mins back 45 secs Recovery
  4 minutes out @ 5k pace & 4 mins back 1 min Recovery
  5 minutes out @ 5k pace & 4 mins back 1 min recovery.

  Long warm down & stretch

Tues 21st Feb
  Session – As above

Thurs 23rd Feb
  Session – Tempo session 2 – 3 miles with mixed effort of Fartlek efforts.X 4
  Long Warm Down.

Thurs 23rd Feb
  Session – Tempo session 2 – 3 miles with mixed efforts of Fartleks efforts X 2

Tues 28th Feb
  Session – Stamina Training For All Runners.
  1 mile warm up , then stretch. 5 X 1 mile eff0rts with 2 mins recovery.
  Warm down down 1 mile jog. Stretch to finish. Session will take Approximimatey
  -- 1 Hour.