Sticking within our GPP (General Physical Preparation Phase) we are all going to do 300mtr repeats at 70% of 300 PB. If you can not measure the distance no excitement just work out what time you should do it in and run for that length of time.
Too attempt to inspire you (I appreciate an impossible feat!!!) please see a YouTube clip of a world champion doing this session in the highest Collegiate stadium in the world in snow!:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
Band Drills: You know them!!!
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift
Sprint form drills:
20 mtrs high knee drill and 30 mtrs acceleration By 2
20 mtrs Jamaican (Paddy’s drill - single leg cycle) and 30 mtrs acceleration. By 2 each side
Accelerations to 80mts @ 60%, 70%, 80%,90%
300mtrs at 70% of PB * 8 with 90 seconds between each.
When finished jog home and complete core + stretch session
CORE & STRETCH:
1 min core exercise 1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise. 1 min per leg stretch hip flexor into hamstring
1 min core exercise. 1 min right quad (on side as shown, 1 min left)
1 min core exercise. 1 min right glute and 1 min left glute
2 min 10 secs plank and congrats you are finished.
Enjoy and best