Hi all,
We will be back on the track in a week. I cant wait. Please try and get the sessions below done so that when we are back on the track we can focus on the more technical aspects of training.
Please discuss with your parent/guardian to ensure that where you complete the sessions is safe etc..
This is week three 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: 150 mtrs session
Warm up, sprint form drills and Accelerations (as above)
Main Set:
150 mtrs @ 70% by 5. 90 secs between each run and complete two sets , 5 mins rest between sets.
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 5 (i.e. TOTAL session = (5X50mtrs)* 5
Cool Down & Stretch (as above)
SESSION 3:
Warm up, sprint form drills and Accelerations (as above)
Main Set: Run for 10 mins at threshold pace. (Should be just above level where you could hold a conversation= Described as comfortably hard. This is not flat out)
Then : 400mtrs at your mile pace , rest 90 secs , repeat by 6. (ie run hard for 1/4 of your mile pb)
Cool Down & Stretch (as above)
Enjoy and best
Maria
We will be back on the track in a week. I cant wait. Please try and get the sessions below done so that when we are back on the track we can focus on the more technical aspects of training.
Please discuss with your parent/guardian to ensure that where you complete the sessions is safe etc..
This is week three 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: 150 mtrs session
Warm up, sprint form drills and Accelerations (as above)
Main Set:
150 mtrs @ 70% by 5. 90 secs between each run and complete two sets , 5 mins rest between sets.
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 5 (i.e. TOTAL session = (5X50mtrs)* 5
Cool Down & Stretch (as above)
SESSION 3:
Warm up, sprint form drills and Accelerations (as above)
Main Set: Run for 10 mins at threshold pace. (Should be just above level where you could hold a conversation= Described as comfortably hard. This is not flat out)
Then : 400mtrs at your mile pace , rest 90 secs , repeat by 6. (ie run hard for 1/4 of your mile pb)
Cool Down & Stretch (as above)
Enjoy and best
Maria
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