This block is focused on Acceleration, Max Velocity and Speed Endurance. For the sprinters today it will be a short speed endurance session.
Our middle distance group will be on repeat 1ks at threshold pace.
Warm up Both Groups:
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg)
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
Carioca side steps to 30 mtrs
Back Wards running to 30 mtrs
Find a line and short hops in all directions - both legs, left leg, right leg.
Sprint form drills:
Skipping a 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
Accelerations & Activation :
80mtrs getting up to @ 60% @ 70% @ 80% @ 90 - 94% (GOOD FORM)
Box jumps on soft plyo boxes (NO SPIKES ON BOXES)
4*4*60 @ 90 - 95% w 2 mins recovery btw reps and 6 mins between sets
3 slow laps with circuit exercise every 100 mtrs on first 2 laps and stretch every 100 mtrs on 3rd lap.
Middle Distance Group:
10 mins easy running
Threshold running: Threshold Training | Runner's World Click on the link and understand what it is. Think of it as running "comfortably hard". T runs improve the speed you can keep up for a relatively long time. We are doing cruise intervals which should be slower than intervals.
We are running 1ks at threshold pace and recovery 2 minute BY 6
Predicted 1k threshold pace based on mile pb:
Mile PB 1km Threshold Pace:
Finish with 120 mtr strides by 6.
2 cool down laps and stretch every 100 mtrs.