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Coach John & Paul Blog

This weeks homework = next weeks track work

Tuesday 03rd Session

1/11/2020

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Hi all

I hope you enjoyed your recovery week and are ready for Extensive Tempo this Tuesday.   We are increasing the distance but, reducing the intensity.

 Warm up Both Groups:
8 mins slow jog 
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
Hurdle step over drills:    One foot in-between each x 2;  Two feet front facing rhythm drill x 2;  Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.

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)

Sprint Group Main Set:
Extensive tempo.    
2 * 5 by 200 @ 70 - 79% of PR with 2 mins recovery between each run and 4 mins between sets

Guide to Pace:
PB per 200                 each between
23                                  28 + 31
24                                  29 + 32
25                                  30 + 34
26                                  32 + 35
27                                  33 + 37

Middle Distance Group Main Set:
8 min easy run
4 X 1k at Threshold pace with 3 mins slow jog recovery
6 by 100mtr strides with 100 mtrs slow
GUIDE TO PACE for 1k repeats:
MILE PB                1k Pace for Threshold                 Per 100mtrs
5:40                               4:11                                            25.1secs
5:20                               3:56                                            23.6secs
5:00                               3:40                                            22secs
4:40                               3:29                                            20.9secs
4:30                               3:21                                            20.1 secs


STRETCH , CORE , Cool Down




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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
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