Half Week - Starting Mon 17th May

Hi all

Well done, the last 3 weeks were hard but you all did great and we avoided any injuries.  We are on week 4 back on the track and its a half week/recovery week. We expect to be competing in July and August.

As always you should all be completing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one). 

Please listen to your body and do not push it, THIS IS A RECOVERY WEEK. 

For Sprint group: 4 Runs plus 1 circuit session and 1 mobility session:  NB You must have one full day off.
NB before all sessions complete full warm up, accelerations and sprint drills.  At end of session complete cool down stretch and core.

Tues 18th
Full warm up, accelerations etc.
300s: 300  x 3    12 mins between runs 
We are looking for a constant pace at 400mtr PB pace plus 10%.
i.e. 400 PB 50 secs= 12.5 secs per 100 plus 10%= 13.75 per 100 = 41.25 per 300
52 secs = 13 per 100  plus 10% = 14.3 per 100 = 43 sec per 300
54 secs = 13.5 per 100 plus 10% = 14.85 per 100 = 44.55 per 300
56 secs = 14 per 100 plus 10% = 15.4 per 100 = 46.2 per 300
60 secs = 15 per 100 plus 10% = 16.5 per 100 = 49.5 per 300
64 secs = 16 secs per 100 plus 10% = 17.6 per 100 = 52.8 per 300 

Thurs 20th: Accelerations:  
After full warm up and accelerations.
Spikes On.
Blocks set up session
THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.

Saturday 22nd May:
Short Speed Endurance through baton pass
After full warm up and accelerations.  Pairs race over 100 mtrs with baton pass between 40 & 60 mtrs

 
Sunday 23rd May: 200s  
Today is Sunday 200s and Speed Endurance and in particular it is long speed endurance:
We are slowly moving the intensity up.   IF YOU HELD 32 SECS SUNDAY 09th YOU ARE NOW LOOKING FOR 31.  ie all times improved by 1 sec.
3 * 200 @ 85% with 2 mins 30 secs rest   BY 3   6 minutes between sets  (over the next couple of weeks we will start to squeeze this to 90%)
PB :                 Target 
23                     28.4 
24                     29.6 
25                     30.8 
26                     32.1 
27                     33.3 
28                     34.5 
29                     35.8 



For Middle Distance group: 
4 track sessions plus 1 long run and 1 mobility/circuits session.  YOU MUST HAVE ONE FULL DAY REST

Tuesday:   800mtrs pb pace
300 mtrs @ 800 pb pace   75 secs rest    150 @ 800pb - 10 %        8 mins rest between sets  * 3
i.e. 
1 mins 55 secs 800 PB = 14.375 per 100 = 43.125 per 300    19.4 per 150
2 mins 800 PB = 15 secs per 100= 45 secs per 300       20.25 per 150
2 mins 05 secs = 15.62 secs per 100 = 300 time of 46.87     21.09 per 150
2 mins 10 secs = 16.25 per 100 = 300 time of  48.75    22 secs per 150
2 mins 15 secs = 16.875 per 100 = 300 time of 50.63    22.8 secs per 150
2 mins 20 secs = 17.5 per 100 = 300 time of 52.50       23.6 secs per 150
2 mins 25 secs = 18.12 per 100 = 300 time of 54.375    24.5 secs per 150

Finish with 3 by 100 mtrs strides on the grass.

Thursday:  Split 800s -  by 4
2 * 400 with 80 secs recovery      BY 4

​PACE AS Follows
1st set at split mile PB plus 10%
   e.g.   MILE PB   
            4 mins 30    Pace for set 1 = 67.5secs per lap PLUS 10% = 74secs per lap     18.5 per 100
            4 mins 45    Pace for set 1=  71.25 secs per lap PLUS 10% = 78.4 secs per lap  19.6 p 100
            5 mins         Pace for set 1= 75 secs per lap plus 10% = 82.5 secs per lap      20.6 p 100
            5 mins 15    Pace for set 1 = 78.75 secs per lap plus 10% =  86.6 secs per lap   21.6 p 100
           5 mins 30   Pace for set 1 = 82.5 secs per lap plus 10% = 90.75 secs per lap      22.7 p 100    

REST 3 mins 45

2nd set at split Mile PB plus 5%
            4 mins 30                   67.5secs per lap PLUS 5% = 70.8 secs per lap
            4 mins 45                   71.25 secs per lap PLUS 5% = 74.8 secs per lap
            5 mins                        75 secs per lap plus 5% = 78.75 secs per lap
            5 mins 15                   78.75 secs per lap plus 5% =  82.6 secs per lap
           5 mins 30                    82.5 secs per lap plus 5% = 86.6 secs per lap 
 
REST 3 mins 45 secs

3rd set @ Split Mile PB pace
e.g.   MILE PB    
            4 mins 30                   67.5 secs
            4 mins 45                   71.25
            5 mins                        75 secs 
            5 mins 15                   78.75 secs 
           5 mins 30                   82.5 secs 

4th set @ Split Mile PB as above


Saturday : 
Warm up exercises, accelerations etc.
10 mins easy running
+ 3 *1k interval pace with 3 min recovery jog + 4 X 200 Repetition pace with 200 recovery jog

800 PB     1k interval Pace:           200 mtr repetition pace
2:00                3.10                            34secs
2:10                 3.22                            36.5secs
2:20                3.35                            39secs
2:30                3.48                            45.6 secs
                      

Finish with 120 mtr strides by 3.
2 cool down laps and stretch every 100 mtrs.

Sunday: 200s  
Today is Sunday 200s and Speed Endurance and in particular it is long speed endurance:
We are slowly moving the intensity up.  1 SEC FASTER THAN SUNDAY 09th
3 * 200 @ 85% with 2 minutes30 rest   BY 3   6 minutes between sets  (over the next couple of weeks we will start to squeeze this to 90%)
PB :                 Target 
23                     28.4 
24                     29.6 
25                     30.8 
26                     32.1 
27                     33.3 
28                     34.5 
29                     35.8 ​
30                     36.5