OK, here's my first go at setting Wednesday training from the New Year through to the first handicap:
07/01 - Fartlek (Warwickshire X/C)
14/01 - Fartlek (Birmingham League X/C)
21/01 - 5 x 1 Mile Reps (Midland X/C)
28/01 - 3 x 4 Kenyan Hills
04/02 - 8 x 1 km Reps
11/02 - Fartlek (Birmingham League X/C)
18/02 - 5 x 1 Mile Reps (National X/C)
25/02 - 3 x 4 Kenyan Hills
04/03 - 8 x 1 km Reps
11/03 - 5 x 1 Mile Reps
18/03 - 3 x 4 Kenyan Hills
25/03 - 12 x 400m
01/04 - Handicap (Midland 12/6-Stage)
There are too many cross-country races in January to ease off for all of them, so I figure the Midland is probably the one that matters least to most of us. After that it's a fairly straightforward rotation of mile reps, kilometre reps and Kenyan hills - no rocket science, just focusing on speed-endurance because that's what I think makes the most difference to 10km and half-marathon running. Feel free to suggest changes...
Nathan.
