Hi all,
We will be back on the track at the end of April which is very exciting. Athletics Ireland and the Dublin Athletics board are hoping to have competitions in late June and into July. Over the next three weeks I am going to send you running sessions to ensure that when we get back on the track we are well enough conditioned to use our training sessions to focus on event specific training. Please discuss with your parent/guardian to ensure that where you complete the sessions is safe etc..
This is week one of a three week training block and the focus is on General Preparation, therefore all athletes will complete the same sessions. PLEASE REMEMBER THAT ALL ATHLETES NEED TO BE ABLE TO SPRINT : A marathon could end up with a 50mtr sprint to the finish line!!!
Warm up for each session:
8 minute jog
Walking on toes 20mtrs
Lunge Walk 20mtrs
Hamstring Sweeps 20 mtrs
15 by Air squats
Full Plank: Right foot to right hand , left foot to left hand by 8 each side
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately (Form is crucial, study the you tube video)
Skipping a 20 metres X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling 20 m X 2
Quick Leg 20m
Alternating quick leg 20m
Bench runs (if park bench, step , low wall) 20 secs on 20 secs rest by 3 (toe up!!!)
Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90% (GOOD FORM)
Cool Down & Stretch:
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 plank and congrats you are finished.
SESSION 1: Interval session
Warm up, sprint form drills and Accelerations (as above)
Main Set:
Run at 60% of max for 2 minutes Jog 1 minute BY 8
Cool Down & Stretch (as above)
SESSION 2: 50mtr Turnarounds (preferably on grass)
Warm up, sprint form drills and Accelerations (as above)
Main Set:
Mark out area circa 50mtrs (will be circa half a GAA pitch)
Run 50mtrs at 80% Rest 60 secs and Run back the 50mtrs at 80%.
1 Set = 5 runs (5*50mtrs with 60 secs rest between each).
Do 1 set: Rest 4 mins REPEAT by 4 (i.e. TOTAL session = (5X50mtrs)* 4
Cool Down & Stretch (as above)
SESSION 3: Steady Running
Warm up, sprint form drills and Accelerations (as above)
Main Set: Run for 25mins at threshold pace. (Should be just above level where you could hold a conversation= Described as comfortably hard. This is not flat out)
Cool Down & Stretch (as above)
Enjoy and best
Maria
We will be back on the track at the end of April which is very exciting. Athletics Ireland and the Dublin Athletics board are hoping to have competitions in late June and into July. Over the next three weeks I am going to send you running sessions to ensure that when we get back on the track we are well enough conditioned to use our training sessions to focus on event specific training. Please discuss with your parent/guardian to ensure that where you complete the sessions is safe etc..
This is week one of a three week training block and the focus is on General Preparation, therefore all athletes will complete the same sessions. PLEASE REMEMBER THAT ALL ATHLETES NEED TO BE ABLE TO SPRINT : A marathon could end up with a 50mtr sprint to the finish line!!!
Warm up for each session:
8 minute jog
Walking on toes 20mtrs
Lunge Walk 20mtrs
Hamstring Sweeps 20 mtrs
15 by Air squats
Full Plank: Right foot to right hand , left foot to left hand by 8 each side
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately (Form is crucial, study the you tube video)
Skipping a 20 metres X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling 20 m X 2
Quick Leg 20m
Alternating quick leg 20m
Bench runs (if park bench, step , low wall) 20 secs on 20 secs rest by 3 (toe up!!!)
Accelerations to 60mtr:
1 @ 60% @ 70% @ 80% @ 90% (GOOD FORM)
Cool Down & Stretch:
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 plank and congrats you are finished.
SESSION 1: Interval session
Warm up, sprint form drills and Accelerations (as above)
Main Set:
Run at 60% of max for 2 minutes Jog 1 minute BY 8
Cool Down & Stretch (as above)
SESSION 2: 50mtr Turnarounds (preferably on grass)
Warm up, sprint form drills and Accelerations (as above)
Main Set:
Mark out area circa 50mtrs (will be circa half a GAA pitch)
Run 50mtrs at 80% Rest 60 secs and Run back the 50mtrs at 80%.
1 Set = 5 runs (5*50mtrs with 60 secs rest between each).
Do 1 set: Rest 4 mins REPEAT by 4 (i.e. TOTAL session = (5X50mtrs)* 4
Cool Down & Stretch (as above)
SESSION 3: Steady Running
Warm up, sprint form drills and Accelerations (as above)
Main Set: Run for 25mins at threshold pace. (Should be just above level where you could hold a conversation= Described as comfortably hard. This is not flat out)
Cool Down & Stretch (as above)
Enjoy and best
Maria
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