Tuesday 10th Session

Hi all

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:
Intensive tempo.    
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