2 weeks until the Indoor Championships

With two weeks to go until the championships event specificity is essential.  Well done to all who trained this morning.

Please note GYM sessions are reduced to one maintenance session a week in the Competition phase.
SPRINTERS
Tuesday:  Max Velocity session.  Max velocity is critical for indoor racing.  Gradually accelerate around the bend for 50 mtrs coming off at 95% and holding position (focus on tall, relaxed, leg cycle) for 40 mtrs.  Full recovery and repeat by 6.  (NB it is critical that you gradually accelerate)

Thursday: 60/200 runners:  From blocks to 40 / 50 / 60 / 120
400 runners:  Blocks to 200 by 3 with 20 mins recovery

Saturday:  For those entered in LJ Paul Francis will do an LJ session.   Sprinters are speed to 30,30,40,40,50,60

Sunday: 400 m: Split 400s:  250/150 at race paces  BY 2:  We will start at 0930 to do first at  10 and then second at 10:45.
200m:  200 at race pace from block / 50   BY 2:  0930 start as above

800/1500 Runners:  
Monday:  Long slow run

Tuesday:   At 800 pb plus 10%:   600    90 secs  At 800PB   400   90 secs    at 5% quicker than 800 pace    200    BY 3    with 8 mins between sets.

Thursday:   10 * 200 @ 800 pb with   90 secs between each

Saturday:   10 mins @ 5 k PB pace    3 mins   AT 800 PB Pace  300  90 secs   300 90 secs   200 90secs 200 90 secs   5 mins  PLUS 6 by strides over 100

Sunday:    Split 800@  race pace    500   60 secs 300  BY 2

Thanks 

John