Mikestracksquad NZSS XC

2 minute rest between each rep, 3:50 pace

200m each, 30-32 seconds each rep, walk back recovery

50 m + 4 x 120m reps at race pace

about 25-30 minutes easy running

Netball Game

easy 40 minute run

2 Minute rest between each one 3:45 pace

300m reps @ 55 seconds per rep, on hills walk back recovery

150m reps flat grass, at race pace, 6 X 50m sprints up hills if possible

25-30 minute easy run

Netball game or rest

easy long run 50 minutes

3 x 1.5km reps at tempo pace, 5 minutes each rep 3 minute rest between rep

200m reps @ 30-32 seconds each rep walk back recovery,

1km easy, 3km at tempo pace 4:15 per km, 1 km easy

30 minutes easy running

Netball game or rest

55 minutes easy run

2 km @ 7:30 each rep, 5 minute rest between reps

8 X 500m hill runs 30 second rest and return opposite in direction.

200m reps, speed session on flat grass, 30 second rest

1st km 4:30 then drop 10 seconds for each km, last km will be 3:50

Netball game or rest

1 hour long run

3:45 per km, 2 minute rest

60,1:30,2:00,3:00,2:00,1:30,60,1:30,2:00,3:00,2:00, 60 pyramid session, easy is half the previous rep

4 x 50m + 5 X 100m + 2 x 200m all at race pace, walk back recovery

easy

Netball or Rest

easy

1km reps 3:45 2 minute rest in between

300m hill reps, walk back recovery

150m each rep, 24 second/28 second alternate

Netball Game or Easy Run 5 km

55 minute easy run

3km time trial

45 minute easy run

200m reps on flat grass, fast

easy run

netball or rest

easy run

3 km time trial

30 minute easy run

500m hard hill reps 3 minute recovery jog

netball or 4 km tempo run at 4:15 per km

10 km easy run

45 minute easy

race start practise

1km easy, 1km as hard as possible, 1 km easy

100m stride outs

NZSS Cross Country

NZSS relay