Flat sessions

A selection of some of my favourite sessions at Townson Oval, Merewether in 2013:

Session 1: 1-lap warm-up and stretch followed by 30 minutes continuous x 400metres hard, 400m easy; 300m hard, 300m easy; 200m hard, 200m easy; 100m hard, 100m easy. Walk cool-down and stretch. NOTE: hard and easy can be whatever you want to be (i.e. run fast, run slow; jog, walk; walk fast, walk slow) just keep moving.

Session 2: 1-lap warm-up and stretch followed by 15min continuous x 50m hard, 50m easy; 100m hard, 100m easy; 150m hard, 150m easy; 200m hard, 200m easy. Then 10min continuous x 300m hard, 100m easy. Finish with 5min continuous 50m hard, 50m easy. Walk cool-down and stretch.

Session 3: 1-lap warm-up and stretch followed by 30min continuous x 100m hard, 300m easy; 200m hard, 200m easy; 300m hard, 100m easy; 400m hard, 400m easy. Walk cool-down and stretch.

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