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| Thursday Night Track Session .... |
| Date | Session |
| Thurs 1 Nov 07 |
3 x (1600m + 400m) + 1 x 800m + 1 x 400m, all with 2 mins recovery. |
| Thurs 8 Nov 07 | 1 x 2,400, 1 x 2,000m , 1 x 1,600m, 1 x 1,200m 2min recovery |
| Thurs 15 Nov 07 | 6-8 x 1,000m 2min recovery between each |
| Thurs 22 Nov 07 | 6 x (800m + 400m) + 1 x 800m 1min recovery between each |
| Thurs 29 Nov 07 |
3 x (1,600m + 1,200m) with 2mins recovery after each rep. Total fast running 8,400m. |
| Thurs 7 Dec 07 |
8 x 1,000m with 2 mins recovery after each rep. |
| Thurs 14 Dec 07 |
8 to 10 x 800m with 75secs recovery. |
| Thurs 21 Dec 07 | 20 x 400m with 45secs recovery |
| Thurs 10 Jan 08 | 9 x 1,000m with 75secs recovery |
| Thurs 24 Jan 08 |
5 x (1,200m (2mins) + 400m (1min)) Total 8,000m |
| Thurs 31 Jan 08 | 12 x 400m with 30secs recovery |
| Thurs 7 Feb 08 |
3 x (800m (1min recovery) + 1600 (2mins recovery)) + 1 x 800m. Total distance 8000m |
| Thurs 14 Feb 08 | 8 - 10 x 1,000m with 90 secs recovery |
| Thurs 21 Feb 08 | 20 x 400m with 30 secs recovery |
| Thurs 6 Mar 08 | 8 x (300m (30secs recovery) + 600m (45secs recovery)) |
| Thurs 8 May 08 | 6-8 x 1,000m (90secs recovery) |
| Thurs 15 May 08 | 12-16 x 400m (45secs recovery) |
| Thurs 12 Jun 08 | 6-8 x 1,000m (90secs recovery) |
| Thurs 26 Jun 08 | 5 x 1,600m (2min recovery) |
| Thurs 3 Jul 08 | 4 x 2,000m (2min recovery) |
| Thurs 18 Sep 08 | 12 x 800m & 1x 400m (1min recovery) total = 10,000m |
| Thurs 25 Sep 08 | 25 x 400m (30sec recovery) |
| Thurs 2 Oct 08 | 10 x 800m (1min recovery) |