You loved last Tuesday so much we are going to build on the Special Endurance phase. We are looking for pace of 90% - 94% of PR.
2 laps maintaining social distance (ITS 2 METRES!!!)
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 inbetween each x 2; Two feet front facing rythm 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 metres X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
Accelerations & Activation :
1 @ 60% @ 70% @ 80%
Box Jump ups from static squat: 2 @ 24 inches then 4 at challenging height
- PUT ON SPIKES - acceleration @ 90% (GOOD FORM)
COMPETITION: KNEE UP TOE UP SPRINTER HURDLE DRILL and race to get cone.
SPRINT MAIN SET: (Slightly reduced total distance with longer rests so intensity can increase)
(400 runners only 300mtrs) 10 mins. 250mtrs. 10 mins. 200mtrs 9 mins 150mtrs 8 mins 100mtrs 8 mins. 60mtrs 5 mins 50 mtrs ALL at 90 - 95%
200mtrs @ 90% 2 mins rest 300mtrs @ 90% 2 mins rest 400mtrs @ 85% PB 2 mins rest 500 mtrs 85% 2 mins rest 600mtrs @ 80% pb 2 mins rest 800mtrs as quick as possible
COOL DOWN & CORE ALL