Monday Night Sessions

(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	2011 Previous Week's Sessions
Mon 12th Dec	Group A: [ 2 min @ marathon pace, 1 min @ 10K pace, 1 min @ 5K pace, (2 min)] x 7, 30 sec (1 min) x4 Garmin file Group B: [2 min @ 5-10K pace (30 sec), 30 sec @ 3K pace, (2min) ] x12 Garmin file
Mon 5th Dec	Group A: 7 min 30sec ( 2 min) x4 details for each set ... 90 sec @ marathon pace, 60 sec @ 5K/10K pace x3 Garmin file Group B: [ 2min @ 10K pace (1 min) x2, 1min @ 5K pace, (2min) ] x6 Garmin file
Mon 28th Nov	Group A: [6min 20sec @marathon pace (40sec), 3min 40sec @10kpace (2min)] x3 Garmin file Group B: [3min 20sec (2min), 2min 40sec (2min), 2min 20sec (1min 10sec), 1min 40sec (2min)] x3 pace increasing as time decreases Garmin file
Mon 21st Nov	Group A: [5min @10kpace (30sec), 1min @ 10kpace (2min)] x5 Garmin file Group B: [3min (90sec), 2min 30sec (1min 15sec), 2min (1min), 1min 30sec (45sec), 1min (2min)] x3 Garmin file
Mon 14th Nov	Group A: 5min (2min) x6 Garmin file Group B: 3min (90sec) x5, 2min (1min) x5, 1min (1min) x5 Garmin file
Mon 7th Nov	Group A: 6min (2min) x5 Garmin file Group B: 5min (2min), 4min 30sec (2min), 4min (2min), 3min 30sec (2min), 3min (1min 30sec), 2min 30sec (1min 30sec), 2min (1min 30sec), 1min 30sec (1min), 1min (1min), 30sec Garmin file
Mon 31st Oct	Group A: 2min (1min), 4min (2min), 6min (2min), 6min (2min), 4min (2min), 2min (1min), 4min (2min), 2min Garmin file Group B: [2min (1min), 4min (2min)] x4 Garmin file Wednesday session: King’s Road 4 x 2 circuits (2 min recovery)
Mon 24th Oct	Group A: 4min (2min), 4min (2min), 2min (2min), 3min (90sec) x 3, 1min (2min), 2min (1min) x5 Garmin file Group B: [1min (1min), 2min (1min), 1min (1min), 2min (2min)] x5 Garmin file And an alternative session for Wednesday of King's Road circuit (1circuit= approx 1/2 mile) 4 x 2 circuit (2 mins) 2 x 1 circuit (2 min) http://bit.ly/pXszMW
Mon 17th Oct	Group A: [2min (1min), 3min (90sec), 5min (2min)] x3 Garmin file
Mon 10th Oct	Group A: 2min 30secs (1min 15secs) x12 Garmin file
Mon 3rd Oct	Group A: [1min (1min), 2min (1min), 1min (1min), 2min (2min)] x5 Garmin file
Mon 26th Sept	Group A: 3min 30sec (1min 45sec) x4, 2min 30sec (1min 15sec) x4, 1min 30sec (1min) x4 Garmin file
Mon 19th Sept	Group A: [1min (1min), 3min (90sec)] x7, 1min (1min) 1min Garmin file
Mon 5th Sept	Group A: 1min (1min) 2min (1min) 3min (90sec) 4min (2min) 5min (2min 30sec) 5min (2min 30sec) 4min (2min) 3min (90sec) 2min (1min) 1min Garmin file
Mon 29th Aug	Group A: [ 2min 30sec (1min 15sec), 3min 30sec (1min 45sec)] x5 Garmin file
Mon 22nd Aug	Group A: 4min (2min) x3, 3min (90sec) x3, 2min (1min) x3, 1min (1min) x3 Garmin file Marathon Training: 10min (2min), 8min (2min), 6min (2min), 1min (1min) Garmin file
Mon 15th Aug	Group A: 5min (2min) x3, 3min (90sec) x3, 2min (1min) x3 Garmin file
Mon 8th Aug	Group A: 2min (1min), 4min (2min), 4min (2min) 2min (1min), 3min (90sec), 5min (2min) [3min (90sec)] x3 1min Garmin file
Mon 1st Aug	Group A: [1min (1min), 2min (1min), 3min (90sec), 4min (2min)] x3 Garmin file Marathon schedule: 7min (2min) x4 Garmin file
Mon 25th Jul	Group A: 5min (2min 30secs), 4min (2min) x2, 3min (90sec) x3, 2min (1min) x4 Garmin file Marathon schedule: 6min (2min) x5 Garmin file
Mon 18th Jul	Group A: [1min 15sec (1min), 2min 45sec (2min)] x7, 1min (30sec), 40sec (20sec), 20sec Garmin file
Mon 11th Jul	Group A&B: [3min (1min), 1min (90sec)] x7, 2min Garmin file
Mon 4th Jul	Group A&B: [1min 30sec (45sec) x 2, 3min (90sec) x3, 1min 30sec (45sec), 1min 30sec (3min)] x2 Garmin file
Mon 27th Jun	Group A&B: [1min 45sec (1min 15sec) x2, 4min (2min) x2 1min 45sec (1min 15sec), 1min 45sec (3min)] x2 Garmin file
Mon 20th Jun	Group A&B: [3min (90secs), 6min (2min)] x 3 1min (1min) x3 Garmin file Alternative session for half marathoners ... 5min 30sec(2mn) x 3-5 Garmin file
Mon 13th Jun	Group A&B: 2min 30sec (90sec) x4, 2min (1min)] x5, 1min 30sec (1min) x4, 1min (1min) x4 Garmin file
Mon 6th Jun	Group A&B: [2min (1min), 3min (90sec)] x5, 1min (1min) x5 Garmin file
Mon 30th May	Group A&B: 3min (90sec) x5, 2min (1min) x5, 1min (1min) x5 Garmin file
Mon 23rd May	Group A&B: 4min (2min) x2, 2min (1min) x6, 1min 30secs (45secs) x6, 1min Garmin file
Mon 16th May	Group A&B: [1min (1min), 2min (1min), 3min (90secs)] x5 Garmin file
Mon 9th May	Group A&B: [1min 30secs (45secs), 2min 30secs (1min 15secs), 3min 30secs (1min 45secs)] x4 Garmin file
Mon 2nd May	Group A&B: 2min (1min) x12 Garmin file
Mon 25th Apr	Group A&B: 75secs (1min) x20 Garmin file
Mon 18th Apr	Group A&B: 4min (2min) x4, 2min (1min) x4, 1min (1min) x4, 30sec (1min) x4 Garmin file
Mon 11th Apr	Group A&B: [2min (1min), 4min (2min)] x5 Garmin file
Mon 4th Apr	Group A&B: 5min (2min) x2, 4min (2min) x2, 3min (90sec) x2, 2min (1min) x2, 1min (1min) x2 Garmin file
Mon 28th Mar	Group A&B: [1min 45sec (1min 15sec), 3min 15sec (90sec)] x5 [1min (1min)] x5 Garmin file
Mon 21st Mar	Group A&B: [2min (1min), 3min (90sec), 3min (90sec), 2min (1min)] x3 Garmin file
Mon 14th Mar	Group A&B: 3min 45sec (2min) x2, 2min 30sec (1min 15sec) x2, 2min 30sec (2min), 2min 30sec (1min 15sec) x2, 2min 30sec (2min), 2min 30sec (1min 15sec) x3 Garmin file
Mon 7th Mar	Group A&B: 1min (1min) x2, 2min (1min) x2, 3min (90sec) x2, 4min (2min) x2, 3min (90sec) x2, 2min (1min) x2, 1min (1min) x2 Garmin file Please note: There wasn't enough room in the number of steps that garmin training center can allocate to fit this so there are NO WARM UP OR COOL DOWN STEPS IN PROGRAM This means you need to do the warm up then find the program on your watch and start it on the first ON, and press the lap button after the last recovery.
Mon 28th Feb	Group A&B: 2min (1min), 2min (1min), 6min (2min) 2min 30sec (1min 15sec), 2min 30sec (1min 15sec), 5min (2min) 3min (1min 30sec), 3min (1min 30sec), 4min Garmin file
Mon 21st Feb	Group A&B: 2min 30sec (1min 15secs) x6 1min 30sec (45sec) x6 1min (1min) x6 Garmin file
Mon 14th Feb	Group A&B: 5min (2min) x3, 3min (90secs) x 3, 90secs (1min) x3, 30secs (1min) x3 Garmin file
Mon 7th Feb	Group A&B: [2min (1min), 4min (2min)] x3 [1min (1min), 3min (90sec)] x3 Garmin file
Mon 31st Jan	Group A&B: 4min 30secs (2min 15secs) x2, 3min 30secs (1min 45secs) x2, 2min 30secs (1min 15secs) x2, 1min 30secs (45secs), 3min (1min 30secs ), 2min (1min), 1min Garmin file
Mon 24th Jan	Group A&B: 5min (2min) x2, 4min (2min) x2, 3min (90sec) x2, 2min (1min) x2, 1min (1min) x2 Garmin file
Mon 17th Jan	Group A&B: [3min (90secs), 5min (2min)] x3 plus 2min (1min) & 4min Garmin file
Mon 10th Jan	Group A&B: [1min (1min), 2min (90secs), 3mins (2min)] x5 Garmin file
Mon 3rd Jan	Group A&B: [2min (1min), 3min (90secs)] x6 Garmin file