We are now entering week 2 of our second three week training block. This block has a focus on Acceleration, Max velocity and intensive tempo.
This Tuesday is an intensive tempo session.
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:
2 * 2 by 250 @ 80 - 89% of PR with 4 mins recovery between each run and 8 mins between sets
2 cool down laps with circuit exercise every 100 mtrs and finish with 2min30 plank.
Middle Distance Group Main Set:
8 min easy run
4 X 1200m 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 1200m Pace Per 100mtrs
5:40 5:01 (4:11 pk) 25.1secs
5:20 4:43 (3:56 pk) 23.6secs
5:00 4:24 (3:40 pk) 22secs
4:40 4:10 (3:29 pk) 20.9secs
4:30 4:01 (3:21 pk) 20.1 secs
STRETCH , CORE , Cool Down