This block is focused on Acceleration, Max Velocity and Speed Endurance. For the sprinters today it will be a short speed endurance session.
Our middle distance group will be keeping some speed in this evening at 85% of 800mtr race speed on 600 repeats.
Warm up Both Groups:
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg)
Full plank: Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
Carioca side steps to 30 mtrs
Back Wards running to 30 mtrs
Find a line and short hops in all directions - both legs, left leg, right leg.
Sprint form drills:
Skipping a 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
Accelerations & Activation :
80mtrs getting up to @ 60% @ 70% @ 80% @ 90 - 94% (GOOD FORM)
Box jumps on soft plyo boxes (NO SPIKES ON BOXES)
5*4*60 @ 90 - 95% w 2 mins recovery btw reps and 4 mins between sets
3 slow laps with circuit exercise every 100 mtrs on first 2 laps and stretch every 100 mtrs on 3rd lap.
Middle Distance Group: (watch a great 1500m race on youtube below from the London 2017 World Champs)
10 mins easy running
600 mtr intervals at 85% 800mtr pb pace
2 * 3 * 600 3 mins between reps and 6 mins between sets
800 PB 600m Pace: Pace Per 100mtr
2:00 1:43 17.25secs
2:10 1:52 18.6secs
2:20 2:00 20 secs
2:30 2:09 21.5 secs
2:40 2:18 23 secs
2:50 2:26 24.4 secs
Finish with 120 mtr strides by 3.
2 cool down laps and stretch every 100 mtrs.