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Coach John & Paul Blog

This weeks homework = next weeks track work

Paddy’s Day Session

17/3/2020

3 Comments

 
Happy Paddy’s Day all from Lauren & Patrick.

John had asked us to program today and Thursday. Today is an intensive tempo session and Thursday a speed session.  We hope you are all well and look forward to you posting your comments.

Warm up:
2 laps or circa 4 mins running
Band exercises
Walk on toes for 20 mtrs
Walking Lunges for 30 mtrs
hamstring sweeps for 30 mtrs
single leg deadlift (6 each side)
Carioca side step 30 mtr each side
backwards running 30 mtrs
straignt leg running 20m into 30m acceleration X 2
high knees 20m into 30 m acceleration X 2
3 accelerations 60%,70%,80%

MAIN SET:
4X250 @ 80 - 85% with 3 mins recovery

Warm Down:
1 min core than stretch until you have sverything (5 stretches and 5 mins core)

Enjoy , Happy Paddy’s Day and post your comments,

Coach Lauren & Coach Paddy
PS Enjoy the Jamaican sprint documentary below

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3 Comments
Coach J
17/3/2020 12:30:11

I completed this is Cruagh woods. It was a tough session but really enjoyed. Keep working and stay safe all.

Reply
Hannah O’Sullivan
17/3/2020 19:28:06

Probably only ran about 200 each time but I still found it pretty tough. Thanks guys

Reply
Patrick Gilceava
19/3/2020 16:16:10

Good session, dunno if the rest was long enough but got it done !

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    John is a sprint and hurdles coach in Crusaders Athletics Club.  He is a level 2 Athletics Ireland qualified coach and a qualified Personal Trainer.

    He still loves to compete in sprints and believes all athletes can get quicker through knowledge and the correct application of force through their sprint form.


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  • Home
    • About
  • Upcoming Competitions
  • Training Booking Links
  • Coach John & Paul Group Blog
  • Join / Renew & Contact Us
  • Athletics at Home
  • Training Information
  • News
  • Child Welfare
  • Technical Facts
  • Athletics Ireland Covid-19 Health Screening Questionnaire