Run Training (Week 4 - December)

Hi guys,

Sorry the email is late this week. Only 2 sessions this week seeing as we aren't all called Scrooge in the club. They are:

1:

A: 15 min warm up, 8 x 2 min, 90 sec jog recovery, 15 min warm down.
B: 15 min warm up, 6 x 2 min, 90 sec jog recovery, 15 mins warm down

2:

A: 45 min run - 15 easy, 10 tempo, 5 hard, 15 easy
B: 30 min run - 10 easy, 5 tempo, 5 hard, 10 easy

Of course if you're bored on Christmas day whats stopping you going out for a 30/40min run anyway? I know I probably will.

Happy Christmas,
Peter, Thomas and Michael