Winter training longruns

These sessions are part of the General Preparation phase of the annual training plan and help atheltes move from the rest period (September) towards specific preparation phase:

	Exercise				Rep/Set	Rest	Warm down
LR1	Should be done at the track	One of these sessions, depending on weather, athletes, health etc	a	Indians (needs 4 - 8 athletes per line)	3 x 10 minutes	5 minutes	Jog / Stretch
			b	Aerobic running	4 laps, 3, 2, 3, 4	5 min, 4 min, 3 min, 4 min	Jog / Stretch
			c	Fartlek - 55% straights, 45% bends	10 laps x 2	3 min	Jog / Stretch

	Exercise				Rep/Set	Rest	Warm down
LR2	Can be done at the track or from home	One of these sessions, depending on weather, athletes, health etc	a	Aerobic running	5 min, 6, 7, 8, 9	5 min, 4, 3, 2,	Jog / Stretch
			b	80% running pyramid	2 min, 1, 30sec, 1 min, then Jog 2 min	2 min, 3, 4, 5	Jog / Stretch
			c	Mixed runs - 60% 80%, 90%, 95%, 100%	500m, 400m, 300m, 200m, 100m	10min, 8, 6, 4	Jog / Stretch

	Exercise				Rep/Set	Rest	Warm down
LR3	Can be done at the track or from home or on grass	One of these sessions, depending on weather, athletes, health etc	a	Interval running with active recovery, 30 secs @75%; 60 secs @ 45%	4 x 5 runs	walk for 2 mins between sets	Jog / Stretch
			b	20 minute aerobic run	1 x 20 min	until heartbeat <80	Jog / Stretch
			c	20 minute aerobic run with 10 sec burn every 2 minutes	1 x 30 min	until heartbeat <80	Jog / Stretch