Intervals:

We meet at the Guesthouse East, 13 Hartington Place, Eastbourne for a 730pm start, the price is £15 per month

Tempo sessions members only, 445pm, Hollywell, Fridays

Sunday runs: informal runs arranged weekly

5k time trial: Saturday 27th March 2010 – 9am

The emphasis on this block  is to sharpen up runners for Spring marathons and summer training

Walk-runners are welcome to these sessions – see your option

Wednesday 3rd March 2010

Where? Around the gardens

1 mile jog warm up – 1 min fast/slow, 2 mins fast/1 min slow, 3 mins fast/1 min slow, 2 mins fast/1 min slow, 1 min fast/slow AND REPEAT then 5 x 30 secs on/off (to the whistle – faster runners will run to the back of the slowest runner in recovery) – 1 mile warm down

Walk-run: Power walk 10 minutes – As above but walk/run

Wednesday 10th March 2010

Where? Seafront

As: 10 x 400m + 100m 45 secs after 400m and 90 secs after 100m

Bs: 10 x 400m 1 min recovery

Walk-run: 10 x 2 mins power walk/1 min easy walk

Wednesday 17th March

Where? Hydro hotel hill

4 x hilly mile with 90 second recovery

Walk-run: Power walk the hilly section, easy walk down hill x 3 reps – 1 min recovery or continuous

Wednesday 24th March

Where? Gardens opposite the Grand

As: 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m with 1 min between 400s and 600s, 90 secs between 800s and 1000m

Bs: As above but replace 2nd 1000m with 800m – or leave out

Walk-run: 400m, 800m, 1000m, 800m, 400m – 1 min recovery

Walk-run: Power walk the hilly section, easy walk down hill x 3 reps – 1 min recovery or continuous

Wednesday 31st March

Warm up and cool down 1 mile

ALL:

3 x 90 seconds at fast/jog 90 seconds (9 mins) – last one flat out on each of the reps

4 x 1 minute fast/jog 1 minute (8 mins)

6 x 30 secs fast/30 secs jog (6 mins)

6 x 15 secs fast/15 secs fast (3 mins)