I keep getting asked "what should I be doing?" and informed by athletes that they want to do more.
To answer this for all I want to reflect with you on what we have done together as a group this season.
Since September we have worked through a number of phases of training:
General Physical Preparation
Acceleration and Extensive Tempo
Acceleration, max velocity and Intensive Tempo
Acceleration, max velocity and speed endurance
We have had 4 training blocks of 3 weeks on plus 1 recovery week. Normally we would now enter Pre-competition phase where we would focus on training specific to your race requirements. This phase and competition phase are hard on the central nervous system and your body and therefore we can not stay in these phases for a long period of time; you would simply burn out and not be able to produce your best performances when required.
You are all in a great position at the moment. We are now training on the basis that there will be competition in April - Schools. There is only one athlete currently seeing a physio. Until the end of January I want you to do the three circuits sessions and 2 running sessions only. We want to use the lockdown to put ourselves in the best possible position to get great results once competition re-commences. I know it is hard but MORE IS NOT BETTER; we talk about training smart on the track - Lets do it.
Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths. Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group:
Running session 1: 200s @ 70% by 8 with 3 mins rest. We are doing the same 200s we did on Sundays through October. IF your time is 32 secs , simply run for 32 secs at 70% with 3 mins rest by 8.
Running session 2: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs 4 mins 30 mtrs 4 mins 30mtrs 4 mins 40 mtrs 4 mins 40 mtrs 4 mins 50mtrs 6 mins 50 mtrs
For Middle Distance group: (you get an extra Run as your long slow run is a recovery run)
Running session 1: 400s @ 70% by 4 with 90 secs rest and 4mins between sets. Do 3 sets. Work out your 70% 400mtr time and run for that time at 70%.
Running session 2: Your long slow run. Depending on your current level run for 30/45/60 mins at a pace which you could hold a conversation at.
Running session 3: Threshold pace mile repeats * 3
3 * 1mile at Threshold pace with 3 mins rest between
Mile PB 5:20 Threshold Pace = 6.20
Mile PB 5.00 Threshold Pace = 5.59
Mile PB 4.45 Threshold pace = 5.40
Mile PB 4.30 Threshold pace = 5.24
Mile PB 4.15 Threshold pace = 5.09
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.