Day
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Group 3
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Groups 1-2
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Sunday
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Off
|
Off
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Monday
|
20-25 minutes continuous, aerobic pace
|
30-40 minutes continuous, aerobic pace
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Tuesday - Practice at South Run
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Mini hurdles
3x1k with kick-ins
1x400
|
Mini hurdles
3x1200 or 3x1600 with kick-ins
1x400
|
Wednesday
|
20-25 minutes easy pace
|
25-30 minutes continuous
|
Thursday - Practice at South Run
|
Mini hurdles
35-40 minutes continuous
|
Mini hurdles
35-40 minutes continuous
|
Friday
|
20 minutes easy pace, plus strides
|
20 minutes easy pace, plus strides
|
Saturday - Practice at Accotink
|
Mini hurdles, plyos
2xmile, 1x400
Hawks relay
|
Mini hurdles, plyos
2x2-2.4k, 1x400
Hawks relay
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Hebrews 12:1-2: Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.
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