Week 21 to 27 June

A big race week for our middle distance warriors:

MIDDLE DISTANCE:
Monday:  Reduce long slow run to 30 mins with 30 mins foam roll, stretch and core.

Tuesday:  10 mins easy.   4 by 150 mtrs @ 1500m race pace with 90 secs between each. 1 by first 150 mtrs of race.     10 mins easy , stretch.

Thursday: 1500m race in Tallaght.  Remember to complete Covid declaration online.

Saturday:  800m at 1500 race pace, 2mins,  800m@ 1500 race pace, 3mins, 400m at 800 race pace, 3 mins, 200 at 400 race pace.   10 mins easy.

SPRINTER/HURDLERS/JUMPERS ETC
Monday:  Please complete core and circuit session.  Look back at circuits during lockdown if you need ideas.

Tuesday:   Speed session:   Blocks to 20,30,40,60,80,60.   Min rest  between runs is 5 mins, for 60,80,60 8 mins between each.

Thursday:  Event specific:  Hurdles=please bring 4 hurdles and blocks over with measuring tape to set up.   Sprinters:  Plyo jump - step down - explode to 30 mtrs.  Rest 5 min repeat by 6

Saturday:   Relay speed drills

Sunday:  200s.  Will be running as split 400s for long sprinters and middle distance.  Short sprinters split 300s.