We are in week 2 of this block. This block is focused on Acceleration, Max Velocity and Speed Endurance. For the sprinters today it will be a long speed endurance session.
Our middle distance group will be on repeat 1200 mtrs at threshold pace.
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)
Please watch the Youtube video below for excellent form by Noah Lyles - Crucial that we run these longer sets maintaining good form.
@ 80% 300 mtrs 4 mins 250 mtrs 4 mins 200 mtrs 3 mins 30 150 mtrs 3 mins 30 100 mtrs 3 mins 30 80 mtrs 2 mins 60 mtrs 2 mins 40 mtrs 1 min 30 30 mtrs
3 slow laps with circuit exercise every 100 mtrs on first 2 laps and stretch every 100 mtrs on 3rd lap.
Middle Distance Group:
10 mins easy running
Threshold running: Threshold Training | Runner's World Click on the link and understand what it is. Think of it as running "comfortably hard". T runs improve the speed you can keep up for a relatively long time. We are doing cruise intervals which should be slower than intervals.
We are running 1200mtrs at threshold pace and recovery 2 minute BY 6
Predicted 1k threshold pace based on mile pb:
Mile PB 1km Threshold Pace: Pace Per 100 mtrs: 1200mtr Pace
4:30 3:34 21.4s 4mins16
4:40 3:43 22.3s 4mins 27secs
4:50 3:50 23s 4mins 36secs
5:00 4:00 24s 4mins 48secs
5:20 4:07 24.7s 4mins 56secs
5:30 4:20 26s 5mins 12 secs
Finish with 100 mtr strides by 4.
2 cool down laps and stretch every 100 mtrs.