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
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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