SPRINT / HURDLE GROUP
Monday: Complete rest with stretch and foam roll session
Max Velocity session: Fly 100m runs x 3 with 12 mins (minimum) between each
40 mtr gradual acceleration then 100mtrs at 95-100%
Wed: Circuit & Core session
Thursday: Event specific i.e. Hurdlers carry 4 hurdles over and blocks. Sprinters blocks to 20,30,40. 400mtrs Blocks and run the 1st bend.
Friday: Mobility session
Saturday: Speed through relay session
Sunday: Sunday 200 / 250s (400 runners)
Middle Distance Group:
Monday: Complete Rest with stretch and foam roll session
Tuesday: We are also going to do fly 100m runs to work on our speed. Fly 100m runs * 4 X 4 with 60 secs between each and 4 mins between sets. AT 400 pb pace
Wed: Long slow run
Thursday: 4 * 400 @ mile PB pace x3 with 2 mins between runs and 8 mins between sets
Friday: Circuits & Mobility session
Saturday:10 mins easy + 8 x 2mins hard with 1 min jog + 1 mile easy (hold a conversation) + 4x200 repitition pace (Finn37 - Sarah 40 as a guide) with 200 jog and finish with 10 min easy.
Sunday: 200/250s * 4 X 3 With 3 mins between runs and 6 mins between sets.