Somer AC Training

• 1^st Tuesday: 1 Hour Parlouf Relays (400m partner relays on the track with partner of equal ability)
• 2^nd Tuesday: Equal Recovery Intervals (3 minutes fast, 3 minutes jog, total 6 miles in abilty groups)
• 3^rd Tuesday: Multi-Terrain Run (5-6 miles)
• 4^th Tuesday: Off-Road Hill Repetitions
• 5^th Tuesday: Multi-Terrain Run (5-6 miles) or track session

Thursdays: 7:30pm start for a speed-work sessions (intervals or pyramid) on the track.

(NOTE: For the first few weeks of April and the last few weeks of September we usually start at 7pm to make the most of the available daylight.)

• 1^st Tuesday: Time Trials (a measured 5k race at threshold pace to bench-mark your fitness level)
• 2^nd Tuesday: About 6 mile Fartlek session (variable pace)
• 3^rd Tuesday: Timed Intervals (3 or 4 x 1 Mile fast)
• 4^th Tuesday: Hill Repetitions (2 sets of 4-6 reps of 150m shallow hill reps)
• 5^th Tuesday: 10k Road Run

Thursdays: 7:15pm start for 30 minute circuit training session, except for the 4th Thursday in the month when we offer the Bleep Test for both Seniors and Juniors (another scientifically developed test for measuring your fitness level). The Juniors then complete a further set of fitness training sessions in the gym whichwill vary from week to week. The Seniors follow a monthly programme of shorter, structured training as below.