Hi all
We have done a lot of speed sessions over the past 3 weeks but, I am glad to say that, given the break from the track, we have avoided injuries.
Todays session is going to be a 400s repeat session to work on some GPP (General Physical Preparedness). It will be tough on our cardio system but allow us to recover and complete speed session on Thursday.
The middle distance group will be in clover as we put the middle distance and sprint groups together.
Please bring a stopwatch to ensure you are hitting the correct time per each 100 mtrs.
We are aiming for 70% of race time = See race pace sheet and download and keep same. You amend the times in yellow to your pb for training paces. I have also copied some of the times below for your convenience.
50 secs PB = 68.59 secs or 17.15 per each 100 mtrs
54 secs PB = 74.07 secs or 18.52 per each 100 mtrs
56 secs PB = 76.82 secs or 19.20 per each 100 mtrs
58 secs PB = 79.56 secs or 19.89 per each 100 mtrs
60 secs PB = 82.30 secs or 20.58 per each 100 mtrs
64 secs PB = 87.79 secs or 21.95 per each 100 mtrs
68 secs PB = 93.28 secs or 23.32 per each 100 mtrs
72 secs PB = 98.77 secs or 24.69 per each 100 mtrs
80 secs PB = 109 secs or 27.5 per each 100 mtrs
85 secs pb = 116 secs or 29.15 per each 100 mtrs
Session:
Warm up:
2 laps maintaining social distance (ITS 2 METRES!!!) in front and behind
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
Full plank: Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
On all fours - Hurdle trail leg drill - by 8 each side
Standing straight leg deadlift (slow and 8 each leg) Cariocia side step 20 mtrs each way
20mtrs back wards running
Sprint form drills:
Skipping a 20 metres X 2 Ankling 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
straight leg bound 3 each leg X 4 (with 45 secs rest between each set)
Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90% (GOOD FORM)
main set:
Focus on our upright running position and run with good form. Get those legs cycling and flow flow flow - stay relaxed and help yourself. (visualise Shaunae Miller Uibo doing this and copy her - see youtube link below - look for her staying relaxed in the upper body, where she contacts the track, foot position on contact and knee lift AND just enjoy)
400 mtrs @ 70% 2mins 30 secs rest : by 4 to 6
cool down and core
We have done a lot of speed sessions over the past 3 weeks but, I am glad to say that, given the break from the track, we have avoided injuries.
Todays session is going to be a 400s repeat session to work on some GPP (General Physical Preparedness). It will be tough on our cardio system but allow us to recover and complete speed session on Thursday.
The middle distance group will be in clover as we put the middle distance and sprint groups together.
Please bring a stopwatch to ensure you are hitting the correct time per each 100 mtrs.
We are aiming for 70% of race time = See race pace sheet and download and keep same. You amend the times in yellow to your pb for training paces. I have also copied some of the times below for your convenience.
50 secs PB = 68.59 secs or 17.15 per each 100 mtrs
54 secs PB = 74.07 secs or 18.52 per each 100 mtrs
56 secs PB = 76.82 secs or 19.20 per each 100 mtrs
58 secs PB = 79.56 secs or 19.89 per each 100 mtrs
60 secs PB = 82.30 secs or 20.58 per each 100 mtrs
64 secs PB = 87.79 secs or 21.95 per each 100 mtrs
68 secs PB = 93.28 secs or 23.32 per each 100 mtrs
72 secs PB = 98.77 secs or 24.69 per each 100 mtrs
80 secs PB = 109 secs or 27.5 per each 100 mtrs
85 secs pb = 116 secs or 29.15 per each 100 mtrs
Session:
Warm up:
2 laps maintaining social distance (ITS 2 METRES!!!) in front and behind
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
Full plank: Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
On all fours - Hurdle trail leg drill - by 8 each side
Standing straight leg deadlift (slow and 8 each leg) Cariocia side step 20 mtrs each way
20mtrs back wards running
Sprint form drills:
Skipping a 20 metres X 2 Ankling 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
straight leg bound 3 each leg X 4 (with 45 secs rest between each set)
Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90% (GOOD FORM)
main set:
Focus on our upright running position and run with good form. Get those legs cycling and flow flow flow - stay relaxed and help yourself. (visualise Shaunae Miller Uibo doing this and copy her - see youtube link below - look for her staying relaxed in the upper body, where she contacts the track, foot position on contact and knee lift AND just enjoy)
400 mtrs @ 70% 2mins 30 secs rest : by 4 to 6
cool down and core
| pace_chart_based_on_pb.xlsx |
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