Welcome to White Horse Harriers

Structured Training Plan

week W/B Tuesday Details – to include Coach Location Thursday Coach Location Saturday Coach Location
1 8th Jan A,B,Cs running circuits Skill intro – ABC session with squats, lunges, backward lunges, chained running technique Jason Ardington LL rooms Hill session – strength
8 x 90 sec hills on 4:30 min cycles
Chris + Terry Leisure Centre 1k on 1k off tempo run x3 Jon Letcombe Regis VH – TBC
2 15th Jan A,B,Cs running circuits ABC as week 1 plus (reinforce) ladders & hurdles (develop) Terry Ardington LL rooms Intervals – speed – 3x 400m with 800m recovery Ian + Terry Leisure Centre Short hills – 10 secs up – 30 secs down. Loop repeat x5 Jon Letcombe Regis VH – TBC
3 22nd Jan A,B,Cs running circuits ABC as week 1&2 plus (reinforce) hurdles drills (develop), sprints, triple extension Clare M Ardington LL rooms Hill session – strength
8 x 2 min hills on 5 min cycles (jog down recovery). Triple extension reinforcement
Jon + Terry Leisure Centre 1k on 1k off tempo run x4 Terry Letcombe Regis VH – TBC
4 29th Jan A,B,Cs running circuits ABC as weeks’ 1-3 plus (reinforce) small box jumps for alactic (develop), grapevine, high hips Jason Ardington LL rooms Intervals – speed –  4x 400m with 800m recovery Terry + Ian Leisure Centre Short hills – 20 secs up – 60 secs down. Loop repeat x6 Jon Letcombe Regis VH – TBC
5 5th Feb A,B,Cs running circuits ABC as weeks’ 1-3 plus (reinforce) medium box jumps for alactic (develop), 3s sprint, triple extension Jon Ardington LL rooms / Maybe Childrey Hill session – strength
10 x 90 sec hills on 4 min cycles (jog down recovery). Triple extension reinforcement
Ian + Terry Leisure Centre 1k on 1k off tempo run x5 Terry Letcombe Regis VH – TBC
6 12th Feb A,B,Cs running circuits ABC as weeks’ 1-3 plus (reinforce) small box jumps into hurdles (develop – increase explosion) Terry Ardington LL rooms / Maybe Childrey Intervals – speed – 5x 400m with 800m (or less) recovery Chris + Terry Leisure Centre Short hills – 30 secs up – 90 secs down. Loop repeat x7 Chris Letcombe Regis VH – TBC
7 19th Feb A,B,Cs running circuits ABC as weeks’ 1-3 plus reinforce medium box jumps into hurdles (develop – increase explosion) Chris Ardington LL rooms / Maybe Childrey Hill session – strength
10 x 2 min hills on 4 min cycles
(jog down recovery)
Ian + Terry Leisure Centre 1k on 1k off tempo run x6 Jon Letcombe Regis VH – TBC
8 26th Feb A,B,Cs running circuits ABC as weeks’ 1-3 reinforce plus small box jumps into hurdles (develop increase explosion) Jason Ardington LL rooms / Maybe Childrey Intervals – speed – 5x 500m with 800m (or less) recovery Jon + Chris Leisure Centre Short hills – 40 secs up – 120 secs down. Loop repeat x7 Terry Letcombe Regis VH – TBC
9 5th March A,B,Cs running circuits ABC as weeks’ 1-3 reinforce plus small box jumps into hurdles (develop increase explosion) Terry Ardington LL rooms / Maybe Childrey Hill session – strength
10 x 2 min hills on 4 min cycles
(jog down recovery)
Jon + Ian Leisure Centre 1k on 1k off tempo run x7 Jon Letcombe Regis VH – TBC
10 12th March A,B,Cs running circuits ABC as weeks’ 1-3 reinforce plus small box jumps into hurdles (develop increase explosion) Chris Ardington LL rooms / Maybe Childrey Intervals – speed – 5x 500m with 800m (or less) recovery Terry + Ian Leisure Centre Short hills – 50 secs up – 150 secs down. Loop repeat x7 Chris Letcombe Regis VH – TBC
11 19th March A,B,Cs running circuits ABC as weeks’ 1-3 reinforce plus small box jumps into hurdles (develop increase explosion) Jon Ardington LL rooms / Maybe Childrey Hill session – strength
11 x 2 min hills on 4 min cycles
(jog down recovery)
Terry + Jon Leisure Centre 1k on 1k off tempo run x7 Terry Letcombe Regis VH – TBC
12 26th March A,B,Cs running circuits ABC as weeks’ 1-3 reinforce plus small box jumps into hurdles (develop increase explosion) Jason Ardington LL rooms / Maybe Childrey Intervals – speed – 5x 500m with 800m (or less) recovery Ian + Terry Leisure Centre Short hills – 50 secs up – 150 secs down. Loop repeat x7 Chris Letcombe Regis VH – TBC
13 2nd April A,B,Cs running circuits ABC as weeks’ 1-3 reinforce plus small box jumps into hurdles (develop increase explosion) Terry Ardington LL rooms / Maybe Childrey WHH half on Sunday Chris + Terry Leisure Centre NA NA Letcombe Regis VH – TBC