Hi all

We are back on the track and the main aim of this week is to get back running on the track without injury.

We will therefore do half the volume at a slightly reduced intensity for the week.   

You should all be completing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one). 

Please listen to your body and do not push it, there is no benefit to being injured.

For Sprint group: 4 Runs plus 1 circuit session and 1 mobility session:  NB You must have one full day off.
NB before all sessions complete full warm up, accelerations and sprint drills.  At end of session complete cool down stretch and core.

Tues 27th
Full warm up, accelerations etc.
Max Velocity: In & Outs  over 150 mtrs :  accelerate for 30mtrs / 70% 40 mtrs / slow 30 mtrs/ 70% 40mtrs / jog out  
2 runs per set with 4 mins between each run and 6 mins between each set.  Complete 3 sets.

Thurs 29th: Accelerations:  
After full warm up and accelerations.
3 point to : 20mtrs x2      30 mtrs X 2       40 mtrs  X 2 
Repeat by 2 
Minimum of 4 mins rest between all runs.  THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.

Saturday 01st May:
Short Speed Endurance  
After full warm up and accelerations.
5X     2X70m @ 90 - 95% with 60 secs recovery and 6 mins between sets
 
Sunday 02nd May: 200s are back 
Today is Sunday 200s and Speed Endurance and in particular it is long speed endurance:
We are slowly moving the intensity up.
3 * 200 @ 85% with 4 minutes rest   BY 3   8 minutes between sets  (over the next couple of weeks we will start to squeeze this to 90%)
PB :                 Target 
23                     28.4 
24                     29.6 
25                     30.8 
26                     32.1 
27                     33.3 
28                     34.5 
29                     35.8 



For Middle Distance group: 
Tuesday:  400s @ 800mtrs pb pace.   by 3 with 75 secs rest  and 5 mins between sets.  Do 3 sets of 3 * 400.     Work out your 400mtr time and run for that time at 800mtr PB pace.

Thursday:  Split Miles
4 * 400 with 90 secs recovery      BY 3

​PACE AS Follows
1st split Mile (4*400) at split mile PB plus 10%
   e.g.   MILE PB   
            4 mins 30    Pace for set 1 = 67.5secs per lap PLUS 10% = 74secs per lap     18.5 per 100
            4 mins 45    Pace for set 1=  71.25 secs per lap PLUS 10% = 78.4 secs per lap  19.6 p 100
            5 mins         Pace for set 1= 75 secs per lap plus 10% = 82.5 secs per lap      20.6 p 100
            5 mins 15    Pace for set 1 = 78.75 secs per lap plus 10% =  86.6 secs per lap   21.6 p 100
           5 mins 30   Pace for set 1 = 82.5 secs per lap plus 10% = 90.75 secs per lap      22.7 p 100    

REST 3 mins 45

2nd split Mile (4*400) at split mile PB plus 5%
            4 mins 30                   Pace for set 1 = 67.5secs per lap PLUS 5% = 70.8 secs per lap
            4 mins 45                   Pace for set 1=  71.25 secs per lap PLUS 5% = 74.8 secs per lap
            5 mins                        Pace for set 1= 75 secs per lap plus 5% = 78.75 secs per lap
            5 mins 15                   Pace for set 1 = 78.75 secs per lap plus 5% =  82.6 secs per lap
           5 mins 30                    Pace for set 1 = 82.5 secs per lap plus 5% = 86.6 secs per lap 
 
REST 3 mins 45 secs

3rd Split Mile at Split PB
e.g.   MILE PB    
            4 mins 30                   67.5 secs
            4 mins 45                   71.25
            5 mins                        75 secs 
            5 mins 15                   78.75 secs 
           5 mins 30                   82.5 secs 

Saturday 01st May: 
10 mins easy running
Warm up exercises, accelerations etc.
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.

Sunday 02nd May: 200s are back 
Today is Sunday 200s and Speed Endurance and in particular it is long speed endurance:
We are slowly moving the intensity up.
3 * 200 @ 85% with 4 minutes rest   BY 3   8 minutes between sets  (over the next couple of weeks we will start to squeeze this to 90%)
PB :                 Target 
23                     28.4 
24                     29.6 
25                     30.8 
26                     32.1 
27                     33.3 
28                     34.5 
29                     35.8 ​

RECOVERY RUN:   You can do another long slow run if the body feels good.  If tired or tight do a roll and core session.

Lets all train smart and please post any questions on the comments here or on the group WhatsApp.

Best

John

Hi all

For those of us lucky enough to be aged U18 (i.e. have not had an 18th Birthday) this will be our last week of remote training and I look forward to seeing you on the track.

This is week 2 of a block of acceleration, Max velocity and speed endurance.  This will allow us be event specific when we get back on the track in 2 weeks and we we can have a half week first week back on the track to minimise injuries that occur when you get back to the track after a long time off it.

Circuits have finished but you should all be doing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one). 

I will again emphasize that MORE IS NOT BETTER; we talk about training smart on the track - Lets do it.   Please listen to your body and do not push it, there is no benefit to being injured.

Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths.  Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group: 4 Runs plus 1 circuit session and 1 mobility session:  NB You must have one full day off.
NB before all sessions complete full warm up, accelerations and sprint drills.  At end of session complete cool down stretch and core.

Running session 1-
Max Velocity: In & Outs  Area of circa 150 mtrs (GAA Pitch etc.):  accelerate for 30mtrs / 100% 40 mtrs / slow 30 mtrs/ 100% 40mtrs / jog out  
4 runs per set with 4 mins between each run and 6 mins between each set.  Complete 3 sets.

Running session 2: Accelerations:   Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs x3      30 mtrs X 3       40 mtrs  X 2  6 mins   50mtrs  x2 with   6 mins break  60 mtrs 
Minimum of 4 mins rest between all runs.  THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.

Running session 3:Short Speed Endurance  Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
5X     4X70m @ 90 - 95% with 60 secs recovery and 6 mins between sets
 
Running session 4: Long Speed Endurance 
After warm up, band work, sprint drill work and accelerations.
150mtrs X 5 @ 90-95% with 4 mins recovery 



For Middle Distance group: We are completing the inter club challenge on teams representing Crusaders.  I will send detail on the WhatsApp group.  Your time has to be submitted by Saturday next at 1800 hrs to me on the Whatsapp.

Out side of this get 1 long slow run in (not the day before your timetrial!!) and if you have completed prior to Saturday get the 400s session done.  Ideally you would do time trial thurs or Friday and you could do a 20 min tempo run on Monday with 6 * 200 @ 70% at the end of tempo run.

RECOVERY RUN:   You can do another long slow run if the body feels good.  If tired or tight do a roll and core session.

Lets all train smart and please post any questions on the comments here or on the group WhatsApp.

Best

John

Hi all

Welcome to a new training block. I hope training is going well. 

In this very confused season we are going to do a block of Acceleration, Max velocity and speed endurance.  This will allow us be event specific when we get back on the track in 2 weeks and we we can have a half week first week back on the track to minimise injuries that occur when you get back to the track after a long time off it.

Circuits have finished but you should all be doing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one). 

I will again emphasize that MORE IS NOT BETTER; we talk about training smart on the track - Lets do it.   Please listen to your body and do not push it, there is no benefit to being injured.

Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths.  Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group: 4 Runs plus 1 circuit session and 1 mobility session:  NB You must have one full day off.
NB before all sessions complete full warm up, accelerations and sprint drills.  At end of session complete cool down stretch and core.

Running session 1-
Max Velocity: In & Outs  Area of circa 120 mtrs (GAA Pitch etc.):  gradually accelerate for 30mtrs / 100% 30 mtrs / slow 30 mtrs/ 100% 30mtrs 
4 runs per set with 4 mins between each run and 6 mins between each set.  Complete 3 sets.

Running session 2: Accelerations:   Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs x2      30 mtrs X 2    30mtrs X 2     40 mtrs  X 2 6 mins   50mtrs   6 mins  60 mtrs 
Minimum of 4 mins rest between all runs.  THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.

Running session 3:Short Speed Endurance  Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
5X     4X60m @ 90 - 95% with 60 secs recovery and 6 mins between sets
 
Running session 4: Long Speed Endurance 
After warm up, band work, sprint drill work and accelerations.
130mtrs X 5 @ 90-95% with 4 mins recovery 



For Middle Distance group: 4 Runs plus 1 circuit session and 1 mobility session:  NB You must have one full day off.
NB before all sessions complete full warm up, accelerations and sprint drills.  At end of session complete cool down stretch and core. 

Running session 1:  400s @ 800mtrs pb pace.   by 3 with 75 secs rest  and 5 mins between sets.  Do 4 sets of 3 * 400.     Work out your 400mtr time and run for that time at 800mtr PB pace.
Running session 2:  Your long slow run.  Depending on your current level run for 30/45/60 mins at a pace which you could hold a conversation at.
Running session 3:  Threshold pace mile repeats * 5
5 * 1mile at Threshold pace with 3 mins rest between
Mile PB 5:20   Threshold Pace = 6.20    
Mile PB 5.00    Threshold Pace = 5.59   
Mile PB 4.45    Threshold pace = 5.40
Mile PB  4.30    Threshold pace = 5.24
Mile PB  4.15    Threshold pace = 5.09
Running session 4:  200s
200s @ 600mtr Pb pace (divide 600mtr PB by 3!!!) X 6 with 90 secs recovery  and 6 mins between sets. Do 2 sets.
RECOVERY RUN:   You can do another long slow run if the body feels good.  If tired or tight do a roll and core session.

Lets all train smart and please post any questions on the comments here or on the group WhatsApp.

Best

John

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

 Well here it is, having started in January this is our last circuits session as with competitions coming we should all be out and running.  You should all be doing 1/2 circuits sessions a week to compliment your running and there is no an online library of all the sessions we have done.

Please stay online for the talk by Sports Ireland Head of Sport Nutrition at 2000hrs.

We will mix in all our favorite sessions this evening.

1900hrs Thursday 01st April with Talk at 2000hrs
Normal Zoom Link
Please turn camera off and mute
What will you need?  Water, Towel, Box/Chair/Step

WARM UP: 
Run on the spot 30 secs
Air Squat by 15
Plank on Elbow 20 secs, active side plank by 8 each side, plank on elbow 15 secs
Hip Flexor Stretch
Groiners 8 each side
Run on the spot 30 secs

1)   
Moby - Flower:   Goblet Squat / Air squat   (weighted if possible)
“Bring Sally Up”    Up
“Bring Sally Down”   Squat down and hold until "Bring Sally up"

2)   Tabata x 3 rounds     45 secs between rounds
1 & 2 Bulgarian Split Squat left leg  (352) How to Bulgarian Split Squat with Ashley Horner - YouTube
 3 & 4 Bulgarian Split Squat right leg
5 & 6 Left Leg Box Step Ups
7 & 8 Right Leg Box Steps Ups

90 Secs

3) Roxanne = Press up/Active Plank       Put on the Red Light = half burpee (feet in and out) 

90 secs

4)  Tabata  x 3 rounds     45 secs between rounds
1 & 2   Mountain Climber
3 & 4  Hop Hop Hop Tuck Jump OR Box jump
5 & 6   Single leg Elevated Glute Bridge  Left leg
7 & 8   Single leg Elevated Glute Bridge Right leg 

5) Moby Flower Leg Raises      (430) How to Do a Leg Raise | Ab Workout - YouTube
             Bring Sally Up:   Legs up             Bring Sally Down:  Legs just off the floor and hold until "Bring sally up"


AT 2000hrs following the Circuits:  
SPORTS NUTRITION WITH SPORT IRELAND'S HEAD OF SPORT NUTRITION SHARON MADIGANSport Ireland's Head of Sport Nutrition, Sharon Madigan, will join Crusaders AC on the evening of Thursday 1st April. Sharon will share he advice on fueling for optimal performance, staying healthy during lockdown and how food can help you avoid injury as we run out of lockdown.


As the nutritional advisor to the Olympic team, you know this is going to be a packed with invaluable insight and information! Sharon will answer any questions or topics you like too!