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training - middle distance

Gavin Hall, Middle Distance Coach  send Gavin an e-mail

> go to - Cross Country Season Summary (2004/05)
> go to - Mesocycle One
 > go to - Mesocycle Two

Winter circuit training restarts on Monday 9th of January - details here.

Sunday Morning XC Training (11:00-12:00) : 2005/06
schedule prepared by Dr Liz

The following sessions have been put together assuming that the athletes already have a good basic level of fitness and stamina, acquired through the spring & summers seasons track training and racing programme. The sessions will not suit all athletes' abilities or requirements and sessions will be adjusted accordingly for them.

The aims of the sessions are to improve stamina for XC races, by simulating the demands of such races in terms of duration and terrain. The progressive hill-sessions are also aimed at improving athletes' strength.

Thursday track sessions for the middle distance group will continue as usual and will focus on speed and speed-endurance (see mesocycle two above).

* Recovery session will be gentle jogging with lots of stretching and medicine ball exercises…

September   Sunday 4th

- 1500m steady on track
- 3 x ‘up and over’ hill round track
Sunday 11th

EYAL Final **
Sunday 18th

- 5min jog warm up
- 15 minute 'off-road' brisk run
- 5min jog warm down
Sunday 25th

- 5min jog warm up
- 5 x Long hill reps
- 5min jog warm down
October   Sunday 2nd

- 1500m steady
- 4 x 'up and over' hill round track
Sunday 9th

- 5min jog warm up
- 8 x short hill reps
- 5min jog warm down
Saturday 15th

XC race

Sunday 16th

Recovery Session*
  Sunday 23rd

- 5min jog warm up
- 15-20 minute 'off-road' fartlek run
- 5min jog warm down
Sunday 30th

- 5min jog warm up
- 6 x Long hill reps
- 5min jog warm down
November Saturday 5th

XC race

Sunday 6th

Recovery Session*
  Sunday 13th

- 2000 m steady
- 4 x 'up and over' hill round track
Sunday 20th

- 5min jog warm up
- 10 x short hill reps
- 5min jog warm down
Sunday 27th

- 5min jog warm up
- 15-20 minute 'off-road' fartlek run
- 5min jog warm down
December Saturday 3rd

XC race

Sunday 4th

Recovery Session*
  Sunday 11th

- 2000 m steady
- 4 x 'up and over' hill round track
Sunday 18th

- 5min jog warm up
- 10 x short hill reps
- 5min jog warm down
Sunday 25th

Christmas Day !!!
January   Sunday 1st

New Years Day !!!
Saturday 7th

XC race

Sunday 8th

Recovery Session*
  Sunday 15th

- 5min jog warm up
- 15-20 minute 'off-road' fartlek run
- 5min jog warm down
Sunday 22nd

- 5min jog warm up
- 10min continuous hill run
- 5min jog warm down
Sunday 29th

- 2000 m steady
- 4 x 'up and over' hill round track
February   Sunday 5th

- 5min jog warm up
- 12 x short hill reps
- 5min jog warm down
Saturday 11th

XC race

Sunday 12th

Recovery Session*