Please see todays Sunday session below. If you do not have a grass area within 2 km please substitute with fartlek session: Easy run for 8 mins, do warm up drills as below, then run for 2 mins at about 50% of max velocity ; then 1 min at 70% ; 2 mins 50%, 1min 70% by 8 - be careful running on hard ground. Finish with core and stretch as below.
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
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) and 30 mtrs acceleration. By 2
Accelerations to 80mts @ 60%, 70%, 80%
200s by 6 with 3 mins between each: For 400 and 800 runners we are looking for 8. Remember the times you are currently running to - we are looking for circa 80%. If you are not sure of distance use a watch and run with the intensity we do sessions at, for your period of time. I.e I would run for 31 secs then 3 mins break and so on.
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.