Congrats to all who made the Sunday 200s session;we had 17 athletes working hard.

Tuesday 
2 laps
band work
walk out on toes, hamstring sweeps, single leg (kick far behind and push far in front), lunge walks, inch worms, carriocia side steps, back wards run.
sprint form drills to 20 metres and accelerate for 20 with high knee:

1. knee up /toe up drill
2. a skip
3. Quick recovery drill (step over calf and heel near to glute=do not flick heel)

accelerations to 30 metres :60%,70%,80%,90%

main set: bend running and practicing up tall running position:
start on 200 metres start line, gradually accelerate aiming to be above 90% at 150 mark, cycle and stay tall from 150 mark to 100 metres mark.   Take 5 mins rest and repeat by 4.

cool down and core

thanks
​John 

Well done to all who made first Sunday 200s, it was an excellent session.

​Tuesday session is speed and gpp circuits.  Speed will continue to focus on hard post and introduce the 2nd step.   Please watch hard post again in older post below and I have included a Eurosport explainer video which puts all the elements we are learning of the 100mtr race together. 

Tuesday 11th=
2 laps
band work
track warm up and speed drills
jump for height and length
hard post with partner, hardhard post on wall, big split arm drills
simulated standing blocks to 20mtrs , 30, 40 x 2

gpp circuits on grass
​cool down and core with Lauren

see you at training
John 

So the first extensive tempo session is on Sunday, but, what pace do I run at?

Gordon to the rescue !!  Thanks Gordon.

Please see pace chart below. Tomorrow we are running at 70% , enter your pb for 100 Or 200 and note what 70% is for 200.  This is the time you are Looking to do your 5 200s in.

I am looking forward to seeing you at 1000 sharp tomorrow.    Warm up will be 15 mins and main set will start at 1020.    We will be finished by 1045.

I will leave a notepad at finish line and each of you need to note your name and times so we can track and learn.  We are aiming for your last 200 to be at same time as the first.