Week 3 of a 4 week block and the toughest week. Stick with it as it ends Saturday. Then a rest Sunday 21st, Half session Tuesday 23rd , Time trial Thursday 25th and Saturday 27th = Mid Distance 600, mile Sprinters = 300 and 150
I am away on Business this week but look forward to seeing you all the following week for Time Trials. I hope to get down on Thursday.
All please have a look at periodisation chart below to remind how we structure our season from our Season view lecture in February.
For sprinters/Hurdlers up to 400 your week:
An exciting week as this block includes Acceleration, Max velocity and intensive tempo (Phase 2).
Monday : S&C - Circuits
Tues: MAX VELOCITY: In & Outs over 120 mtrs : 30mtrs in , 30 mtrs out, 30mtrs in , 30mtrs out. Practice max velocity running: Think about your personal cues:
Finish with: 300 @ 90% 3 mins 200 @ 90% 2mins 100@90%
Thurs: Intensive Tempo:
6 - 8 X 150 @ 85 - 89% of PR with 4 min recovery (400 runners 8 - others 6)
Saturday: Max Velocity session/running off the bend. Gradually accelerate to 95% as you come off the bend and hold for 40mtrs. plus Relay in 4 over 400 mtrs * 4
Sunday: REST AND ENJOY
Middle Distance Group:
Hello Middle Distance Warriors: We are all back this week and having spent two blocks building a base now we start to bring more speed into it. Our week looks like 4/5 runs plus 1/2 circuits sessions. You must have one full day of recovery.
Monday: Long slow run. 45 to 60 mins at easy pace (you could hold a conversation - add 5 mins to last weeks run)
Tuesday: Threshold pace mile repeats * 6
6 * 1mile at Threshold pace with 3 mins rest between
Mile PB 5:20 Threshold Pace = 6.20
Mile PB 5.00 Threshold Pace = 5.59
Mile PB 4.45 Threshold pace = 5.40
Mile PB 4.30 Threshold pace = 5.24
Mile PB 4.15 Threshold pace = 5.09
Thursday: 400s @ 800mtrs pb pace. by 3 with 90 secs rest and 5 mins between sets. Do 4 sets of 3 * 400.
15 X 200s @ 800mtr Pb pace (divide 800mtr PB by 4!!!) Jog 200 recovery after each one.
Sunday: REST and Enjoy