Kilbarchan Amateur Athletic Club Web Site

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Monday Night Fartlek Training

 

Previous Years

2007-08

2009

  2010   2011 2012

 

This week's session  (recovery time in brackets)

(note - if you want to use the garmin files then you may need to right click on the session, then click on 'Save Target as ..'

create a folder to put it in and then change the .xml to .tcx then you can download it into your garmin with the Garmin training centre.)

 

Date

2013 Sessions - latest

Mon 6th May

 Group A:

[3 min (1 min 30 sec) ] x 5
[2 min (1 min) ] x 5
[1 min (1 min) ] x 5

 

 

Date

2013 Previous Week's Sessions

Mon 22nd Apr

 Group A:

[2 min 30 sec (1 min 15 sec) ] x 8
[1 min 30 sec (1 min) ] x 6
[30 sec (1 min) ] x 2
Garmin file
 

 

Mon 15th Apr

 Group A:

[ 3 min (1 min 30 sec) ] x 9 , 3 min
Garmin file
 


and for those marathon tapering:
A+ session : [ 1 mile @ marathon pace (3 min) ] x 3

Mon 8th Apr

 Group A:

[ 2 min 45 sec (1 min 30 sec) 1 min 45 sec (1 min) 30 sec (2 min)] x 6

Mon 1st Apr

 Group A:

[ 3 min 15 sec (1 min) 1 min 15 sec (30 sec) 30 sec (2 min)] x 6

Mon 25th Mar

 Group A:

[3 min (90 sec) ] x 4
[2 min 30 sec (1 min 15 sec) ] x 4
[2 min (1 min) ] x 4
[30 sec (30 sec) ] x 4
TOTAL 32 MIN ON

Mon 18th Mar

 Group A:

 [2 min (1 min) 3 min (2 min) ] x 6

Mon 11th Mar

 Group A:

[ 4 min 30 sec @ 10K (30 sec) 30 sec @ >10K (2 min) ] x 6

Mon 4th Mar

 Group A:

2 min (1 min) 3 min (90 sec) 4 min (2 min) 6 min (2 min) 6 min (2 min) 4 min (2 min) 3 min (90 sec) 2 min

Mon 25th Feb

 Group A:

6 min (2 min) 5 min (2 min) 4 min (2 min)
[3 min (1.5 min] x 3
[2 min (1 min)] x 2

2 min

Mon 18th Feb

 Group A:

[5 min (2 min) ] x 2
[4 min (2 min) ] x 3
[2 min (1 min) ] x 4

Mon 11th Feb

 Group A:

[4 min (2 min) ] x 3
[3 min (90 sec) ] x 3
[2 min (1 min) ] x 3
[1 min (1 min) ] x 3

Mon 4th Feb

 Group A:

[3 min (1 min 30 sec )] x 4
[2 min (1 min)] x 8
[1 min (1 min )] x 2

Mon 28th Jan

 Group A:

2 min 40 sec (1 min) 3 min 20 sec (2 min) ] x 5

Mon 21st Jan

 Group A:

2 min 45 sec (1 min) 3 min 15 sec (2 min) ] x 5

Mon 14th Jan

 Group A:

[2 min 30 sec (1 min 15 sec )] x 3
[3 min (90 sec)] x 5
[2 min 30 sec (1 min 15 sec )] x 3

Mon 7th Jan

 Group A:

[1 min (1 min)] x 3
[2 min (1 min)] x 3
[3 min (90 sec)] x 4
[2 min (1 min)] x 3
[1 min (1 min)] x 3