With two weeks to go until the championships event specificity is essential.  Well done to all who trained this morning.

Please note GYM sessions are reduced to one maintenance session a week in the Competition phase.
SPRINTERS
Tuesday:  Max Velocity session.  Max velocity is critical for indoor racing.  Gradually accelerate around the bend for 50 mtrs coming off at 95% and holding position (focus on tall, relaxed, leg cycle) for 40 mtrs.  Full recovery and repeat by 6.  (NB it is critical that you gradually accelerate)

Thursday: 60/200 runners:  From blocks to 40 / 50 / 60 / 120
400 runners:  Blocks to 200 by 3 with 20 mins recovery

Saturday:  For those entered in LJ Paul Francis will do an LJ session.   Sprinters are speed to 30,30,40,40,50,60

Sunday: 400 m: Split 400s:  250/150 at race paces  BY 2:  We will start at 0930 to do first at  10 and then second at 10:45.
200m:  200 at race pace from block / 50   BY 2:  0930 start as above

800/1500 Runners:  
Monday:  Long slow run

Tuesday:   At 800 pb plus 10%:   600    90 secs  At 800PB   400   90 secs    at 5% quicker than 800 pace    200    BY 3    with 8 mins between sets.

Thursday:   10 * 200 @ 800 pb with   90 secs between each

Saturday:   10 mins @ 5 k PB pace    3 mins   AT 800 PB Pace  300  90 secs   300 90 secs   200 90secs 200 90 secs   5 mins  PLUS 6 by strides over 100

Sunday:    Split 800@  race pace    500   60 secs 300  BY 2

Thanks 

John 

Hi all,

SPRINTERS
We continue to focus on the indoors and event specific training.  This phase covers Special Endurance I + II and Specific endurance. A good example is a split 400 for 400 runners.  Or for our 200 runners 130 at 95% 1 minute 80 mtrs at 95%   Rest 8 mins by 3   PLEASE SEE PACE CHART BELOW AND KNOW YOUR PACE FOR EACH SESSION

Monday: Gym
Tuesday: Speed Endurance:  6 X 120m @ 95% with 4 mins rest 
Wednesday: Gym / Core /Mobility
Thursday:   Special Endurance:  All at 95%   
400m runners:   300  6 mins  250  5 mins  200  4 mins 150 4 mins 100  4 mins 80  4 mins 50
200m runners:     150  6 mins   150   6 mins   120 5 mins   100  4 mins  80  4 mins 50
NB Base 95% on 150 / 300 metre time trial  
Friday:  REST
Saturday: 400 runners:  Split 400  ie 250 @ 90%   90 secs 150 @90%     5 mins   X 3
                  200 runners:   200 @ 90%   4 mins X 5
Sunday:    REST

MIDDLE DISTANCE
 Welcome MD runners:
Monday:  Long slow run .  NB slow but should be 60 mins at this stage of the season. Finish with 10 mins core.
Tuesday:  8 x 2mins 15 hard with 1 min jog.   + 4 X 200 at 800 pb pace with 200 jog recovery  + 2 x 200 fast rep with 200 jog   + 10 mins easy on the grass  (fast is 1 sec per 100 quicker than 800 pb pace)
Hard = 800 pb =
1:54    Hard = 75 per 400 or 3:08 per km
2:00     Hard = 78 per 400 or 3:15 per km
2:10      Hard = 83 per 400 or 3:28 per km
2:20    Hard = 88 per 400  or 3:40 per km
Wednesday:   Gym/Core /mobility
Thursday:  20 mins easy run.  4X 400 @ Mile Pb pace with 1 min slow run  BY 3  
PLUS  4 X 300 Fast rep with 300 jog .   
FAST REP:  800 pb = 300 time
1:54     300 = 42
2:00     300 = 51
2:10      300 = 54
2:20     300 = 58
Friday:   REST
Saturday:    SPEED SPEED SPEED:    12 x 200 with 2 mins rest    Finn 27   Matthew 31  Sarah 32.5
Sunday:  Lets chat Saturday and see how we feel

Looking forward to the week.

Thanks
John

Hi all

Great to be starting a block of training where we specifically link to our competition events.  Gym sessions must now be reduced to max 2 per week and must compliment our track sessions i.e. our track sessions take precedence and you are not to do something in the gym that leaves you tired/flat etc. on the track. TRAIN SMART.  Please think about your indoor goals and talk to a coach about them.  The indoors are scheduled for early February.

SPRINTERS
We move know to start thinking about the indoors and event specific training.  This phase covers Special Endurance I + II and Specific endurance. A good example is a split 400 for 400 runners.  Or for our 200 runners 130 at 95% 1 minute 80 mtrs at 95%   Rest 8 mins by 3   PLEASE SEE PACE CHART BELOW AND KNOW YOUR PACE FOR EACH SESSION

Monday: Gym
Tuesday: Speed Endurance:  6 X 120m @ 90-95% with 4 mins rest 
Wednesday: Gym / Core /Mobility
Thursday:   Special Endurance:  All at 95%   
400m runners:   300  6 mins  250  5 mins  200  4 mins 150 4 mins 100  4 mins 80  4 mins 50
200m runners:     150  6 mins   150   6 mins   120 5 mins   100  4 mins  80  4 mins 50
NB Base 95% on 150 / 300 metre time trial  
Friday:  REST
Saturday: Speed:  Blocks session to 30, 40, 50 , 60
Sunday:    400 runners:  Split 400  ie 250 @ 90%   90 secs 150 @90%     5 mins   X 3
                  200 runners:   200 @ 90%   4 mins X 5

MIDDLE DISTANCE
 Welcome MD runners:
Monday:  Long slow run .  NB slow but should be 60 mins at this stage of the season. Finish with 10 mins core.
Tuesday:  8 x 2 mins hard with 1 min jog.   + 4 X 200 at 800 pb pace with 200 jog recovery  + 2 x 200 fast rep with 200 jog   + 10 mins easy on the grass  (fast is 1 sec per 100 quicker than 800 pb pace)
Hard = 800 pb =
1:54    Hard = 75 per 400 or 3:08 per km
2:00     Hard = 78 per 400 or 3:15 per km
2:10      Hard = 83 per 400 or 3:28 per km
2:20    Hard = 88 per 400  or 3:40 per km
Wednesday:   Gym/Core /mobility
Thursday:  20 mins easy run.  4X 400 @ Mile Pb pace with 1 min slow run  BY 2   
PLUS  4 X 300 Fast rep with 300 jog .   
FAST REP:  800 pb = 300 time
1:54     300 = 42
2:00     300 = 51
2:10      300 = 54
2:20     300 = 58
Friday:   REST
Saturday:    15 mins easy + 5x 1k with 3 min jg  + 6 strides to 120mtrs   + 20 mins easy
800 pb = 1k Pace
1:54  =   3:08
2:00    =  3:15
2:10   =  3:28
2:20   = 3:40
Sunday:  SPEED SPEED SPEED:    12 x 200 with 2 mins rest    Finn 27   Matthew 31  Sarah 32.5

Looking forward to the week.

Thanks
John
​

 Hi All

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)
Fri: S&C
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.     

Saturday:  200s
15 X 200s @ 800mtr Pb pace (divide 800mtr PB by 4!!!)  Jog 200 recovery after each one. 
Sunday:  REST and Enjoy



Best
​J

Hi all

A new 4 week block starts this week.

Reminder of what a season looks like for a sprinter from our season planning lecture during lockdown (February):
Phase 1: September/October  Acceleration and extensive tempo
Phase 2:  November   Acceleration, Max velocity & intensive tempo
Phase 3: December    Acceleration, Max Velocity & speed endurance
Phase 4:  January  PRE- Competition Phase: Special endurance i + ii are the main focus

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:  Charlie tall with a leg cycle etc. LOOK AT YOUTUBE VIDEO BELOW.
Wed: ACCELERATION: Blocks and acceleration session in indoor facility    1930 to 2100.  PLEASE BOOK ON LINK ABOVE
Thurs: Intensive Tempo:  
6 - 8 X 150 @ 85 - 89% of PR with 4 min recovery  (400 runners 8 - others 6)
Fri: S&C
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:  Sunday 200s:  Warm up indoors,   3 X 4 @ 85%   Rest 3 1/2 mins   and 6 mins between sets.  Finish with stretch and core session indoors 

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:  400s @ 800mtrs pb pace.   by 2 with 90 secs rest  and 5 mins between sets.  Do 5 sets of 2 * 400.     

Thursday:  Threshold pace mile repeats * 5
5 * 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

Saturday:  200s
15 X 200s @ 800mtr Pb pace (divide 800mtr PB by 4!!!)  Jog 200 recovery after each one. 
Sunday:  More 200S



Best
​J

Hi all

Week 3 now completed of a 4 week block , so this week is a half week until Sunday.  A number of athletes will be competing in cross country Sunday so we will taper to Cross Country Championships. .

For sprinters/Hurdlers up to 400 your week:
Monday : S&C - Circuits
Tues:  General Prep on track. @ 80%  300 4 mins 200 3 mins 100 2 mins  50 Mtrs   6 mins Repeat 
Wed: REST
Thurs: Speed :  3 to 20mtrs   3 to 30 mtrs    2 to 40 mtrs   1 to 50 mrs    (IF TOO COLD /WET we will do 50 turnarounds = 3 * 50   * 4)
Fri: S&C
Saturday:  Max Velocity session/running off the bend.  Gradually accellerate to 95% as you come off the bend and hold for 40mtrs. plus  Relay in 4 over 400 mtrs  * 4
Sunday:  Sunday 200s:  Warm up indoors,   3 X 3 @ 85%   Rest 3 1/2 mins   and 6 mins between sets.  Finish with stretch and core session indoors 

Middle Distance Group:
Monday:  Long slow run.  30 to 60 mins at easy pace (you could hold a conversation -  add 5 mins to last weeks run)
Tuesday: 3x 600M repeats at Fast reps (See below) with 2 mins rest  REPEAT   + 10 mins easy +  6 by strides over 80 mtrs    +10mins easy 
Wed:  S&C
Thursday:    200 at Fast Rep (See below)   * 6   Rest  8 mins REPEAT    
Friday: Rest day
Saturday:    FUN ON THE GRASS  ONLY FOR THOSE NOT COMPETING SUNDAY - with gradually building pace.  5 by Cross Country track (1 lap easy, 2 lap race tempo   1 lap closing 300)    
Sunday:  Sunday 200s:  Warm up indoors,   3 X 3 @ 85%   Rest 3 1/2 mins   and 6 mins between sets.  Finish with stretch and core session indoors 
FAST REPS=
800PB = for 600m pace
1:56 = 1:27    2:10=1:37   2:20=1:45    2:30=1:53
800 PB = 200m pace
1:56 = 29    2:10=32   2:20=35   2:30=37

Best
​J

Hi all

We have completed a month of General Physical Preparation phase (GPP) (and it has been v general and enjoyable).  We will continue in the GPP phase BUT will now introduce more track work as well as ensuring there is some speed in 2/4 sessions.

For sprinters up to 400 your week:
Monday : S&C
Tues:  General Prep on track.   100,200,300,400,500,300,100
Wed: Rest
Thurs: Max Velocity session.  In and out over 120mtrs
Fri: S&C
Saturday:  Speed session.  One contact plyos, sled etc., acceleration drills on wall.   Accelleration phase to 30,40,50,50,50   Finish with relay at 90%
Sunday:  Sunday 200s:  Warm up indoors,   3 X 3 @ 85%   Rest 3 1/2 mins   and 6 mins between sets.  Finish with stretch and core session indoors 

Middle Distance Group:
Monday:  Long slow run.  30 to 60 mins at easy pace (you could hold a conversation)
Tuesday: 20minutes easy (see below)  + 8x200economy reps (See below) + 200 jog (e.g.200 at 32 secs + 200 jog by 8)  
Finish with 10 mins easy
Wed:  S&C
Thursday:      30 min easy + 10 strides over 100 + 10 mins easy
Friday: Rest day
Saturday:  Cross Country Drill:  320mtrs on grass with hurdles @ 8k pace, 320 mtrs on grass at 5k pace,  320 mtrs at closing race pace   5 mins rest    BY 6
Sunday:  Sunday 200s:  Warm up indoors,   3 X 3 @ 85%   Rest 3 1/2 mins   and 6 mins between sets.  Finish with stretch and core session indoors 
Easy pace=
800PB =
1:56 = 6:45mile pace    2:10=7:15mile pace   2:20=7:35 mile pace    2:30=7:55 mile pace
Economy 200 reps = 800 pb  1:56 = 33secs   2:00=34 secs  2:06=35 secs    2:10=36 secs   2:20 =39secs   2:30=41secs   2:40=44secs

See you during the week and enjoy the sprinting montage below.  Please look at body angles and where knees are (in frontside mechanics) as the ladies come off the bends, spot the cycle and apply to your own running.

Thanks
John
​