Hi all
Welcome to a new training block. I hope training is going well.
In this very confused season we are going to do a block of Acceleration, Max velocity and speed endurance. This will allow us be event specific when we get back on the track in 2 weeks and we we can have a half week first week back on the track to minimise injuries that occur when you get back to the track after a long time off it.
Circuits have finished but you should all be doing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one).
I will again emphasize that MORE IS NOT BETTER; we talk about training smart on the track - Lets do it. Please listen to your body and do not push it, there is no benefit to being injured.
Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths. Do the warm up as we always do with mobility, bands, accelerations etc.
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.
Running session 1-
Max Velocity: In & Outs Area of circa 120 mtrs (GAA Pitch etc.): gradually accelerate for 30mtrs / 100% 30 mtrs / slow 30 mtrs/ 100% 30mtrs
4 runs per set with 4 mins between each run and 6 mins between each set. Complete 3 sets.
Running session 2: Accelerations: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs x2 30 mtrs X 2 30mtrs X 2 40 mtrs X 2 6 mins 50mtrs 6 mins 60 mtrs
Minimum of 4 mins rest between all runs. THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.
Running session 3:Short Speed Endurance Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
5X 4X60m @ 90 - 95% with 60 secs recovery and 6 mins between sets
Running session 4: Long Speed Endurance
After warm up, band work, sprint drill work and accelerations.
130mtrs X 5 @ 90-95% with 4 mins recovery
For Middle Distance 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.
Running session 1: 400s @ 800mtrs pb pace. by 3 with 75 secs rest and 5 mins between sets. Do 4 sets of 3 * 400. Work out your 400mtr time and run for that time at 800mtr PB pace.
Running session 2: Your long slow run. Depending on your current level run for 30/45/60 mins at a pace which you could hold a conversation at.
Running session 3: 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
Running session 4: 200s
200s @ 600mtr Pb pace (divide 600mtr PB by 3!!!) X 6 with 90 secs recovery and 6 mins between sets. Do 2 sets.
RECOVERY RUN: You can do another long slow run if the body feels good. If tired or tight do a roll and core session.
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.
Best
John
Welcome to a new training block. I hope training is going well.
In this very confused season we are going to do a block of Acceleration, Max velocity and speed endurance. This will allow us be event specific when we get back on the track in 2 weeks and we we can have a half week first week back on the track to minimise injuries that occur when you get back to the track after a long time off it.
Circuits have finished but you should all be doing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one).
I will again emphasize that MORE IS NOT BETTER; we talk about training smart on the track - Lets do it. Please listen to your body and do not push it, there is no benefit to being injured.
Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths. Do the warm up as we always do with mobility, bands, accelerations etc.
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.
Running session 1-
Max Velocity: In & Outs Area of circa 120 mtrs (GAA Pitch etc.): gradually accelerate for 30mtrs / 100% 30 mtrs / slow 30 mtrs/ 100% 30mtrs
4 runs per set with 4 mins between each run and 6 mins between each set. Complete 3 sets.
Running session 2: Accelerations: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs x2 30 mtrs X 2 30mtrs X 2 40 mtrs X 2 6 mins 50mtrs 6 mins 60 mtrs
Minimum of 4 mins rest between all runs. THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.
Running session 3:Short Speed Endurance Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
5X 4X60m @ 90 - 95% with 60 secs recovery and 6 mins between sets
Running session 4: Long Speed Endurance
After warm up, band work, sprint drill work and accelerations.
130mtrs X 5 @ 90-95% with 4 mins recovery
For Middle Distance 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.
Running session 1: 400s @ 800mtrs pb pace. by 3 with 75 secs rest and 5 mins between sets. Do 4 sets of 3 * 400. Work out your 400mtr time and run for that time at 800mtr PB pace.
Running session 2: Your long slow run. Depending on your current level run for 30/45/60 mins at a pace which you could hold a conversation at.
Running session 3: 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
Running session 4: 200s
200s @ 600mtr Pb pace (divide 600mtr PB by 3!!!) X 6 with 90 secs recovery and 6 mins between sets. Do 2 sets.
RECOVERY RUN: You can do another long slow run if the body feels good. If tired or tight do a roll and core session.
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.
Best
John
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