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.
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.