Blog Archives

Time Trial Sunday

31/10/2020

10:00 hrs start

Sprint Group: 300 20mins 150
Middle Distance Group : 1 mile 30 mins 800

Please come at 10 to warm up and book in on link below. Please bring warm clothes/ waterproofs to stay warm between time trials.

10:30 Mile
10:40 300
11:01 150
11:06 800

Click to book Time Trial Sunday 01st Nov.

Thursday 29th

29/10/2020

Hi all

Continuing on our half week as we work towards time trial on Saturday.

Warm up Both Groups:
8 mins slow jog
Walk 20 mtrs on toes   Hamstring sweeps 20 mtrs   Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg)
Full plank: Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
Hurdle step over drills: One foot in-between each x 2; Two feet front facing rhythm drill x 2; Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.

Sprint form drills:
Skipping a 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m

Accelerations & Activation :
80mtrs getting up to @ 60% @ 70% @ 80% @ 90 - 94% (GOOD FORM)

Sprint Group Main Set:
2* 80 mtrs with 60 secs recovery BY 4 sets: 4 mins between sets With the reduced work load we can push the intensity. Getting slightly faster each set; 1st set at 90%; last set 94%.

Middle Distance Group:
Split 800 at MILE PACE 2 * 400 with 90 secs recovery BY 3

PACE AS Follows
1st Mile at split PB plus 10%
e.g. MILE PB
  4 mins 30 Pace for set 1 = 67.5secs per lap PLUS 10% = 74secs per lap
4 mins 45 Pace for set 1= 71.25 secs per lap PLUS 10% = 78.4 secs per lap
5 mins Pace for set 1= 75 secs per lap plus 10% = 82.5 secs per lap
5 mins 15 Pace for set 1 = 78.75 secs per lap plus 10% = 86.6 secs per lap
5 mins 30 Pace for set 1 = 82.5 secs per lap plus 10% = 90.75 secs per lap

REST 3 mins 45

2nd Mile at split 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 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

Session Tuesday 27th

26/10/2020

Hi all

Congratulations on getting through the last 3 weeks. We now have a half week/recovery week with a time trial Saturday. Sprint Group are doing a 300 20mins 150. Middle Distance Group are doing a 1 mile time trial Saturday and an 800 time trial on Sunday Morning.

This week is exactly what it says on the tin , a half week.

Warm up:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift

Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately

Accelerations to 80mts @ 60%, 70%, 80%,90%

Main Set:
Sprint Group: 150 70% * 2 100 80% * 3 50 90% * 3
Rest: 300 3 mins 200 3mins 30 100 4 mins
See pace chart from Tuesday 20th Session and stick to it.

In the 150 you are just getting up and running with a nice tempo - it is essentially strides over 150.

Mid Distance: 400 * 5 3 mins 30 rest between each @ 800 pace from Tuesday 20th.
PACE:
2 min PB 2min 24 secs OR 1min 12 per 400
2.05 PB 2 min 30 secs OR 1min 15 per 400
2min10PB 2 min 36 secs or 1 min 18 per 400
2.15 PB 2 min 42 secs OR 1 min 21 per 400
2.20 PB 2 min 48 secs OR 1 min 24 per 400
2.25 PB 2 min 54 secs Or 1 min 27 per 400
2.30 PB 3 min OR 1 min 30 per 400

Do not go faster than the indicated pace, it is a recovery week = Finn/Max 1min 12 per 400 Sarah = 1 min 24 Matthew 1 min 18 and so on. Focus on getting a nice relaxed rhythm / easy running.

2 cool down laps with 4 stretches and 4 exercises on each lap.

Session Thursday 22nd

21/10/2020

Warm up Both Groups:
8 mins slow jog
Walk 20 mtrs on toes   Hamstring sweeps 20 mtrs   Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg)
Full plank: Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
Hurdle step over drills: One foot in-between each x 2; Two feet front facing rhythm drill x 2; Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.

Sprint form drills:
Skipping a 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m

Accelerations & Activation :
80mtrs getting up to @ 60% @ 70% @ 80% @ 90 - 94% (GOOD FORM)

Sprint Group Main Set:
4* 80 mtrs with 45 secs recovery BY 4 sets: 4 mins between sets Getting slightly faster each set; 1st set at 85%; last set 90%.

How to work out your pace for set (NB IT IS ONLY A GUIDE BASED ON WORKING AT CIRCA 90% - Time will be thrown out by your day, wind, rain , cold etc. etc.):
eg Set 1; PB per 100m = 13 secs
80 m = 13/100 * 80 = 10.4 secs per 80 mtrs at PB pace= +12% for 85% effort= 11.6 + 15% = 11.9 per 80m
I.e. If you have a 13sec PB for 100 mtrs you do set 1 at 11.9 per 80m and get slightly faster each set up to last set at 10.4 secs per 80 mtrs.

Middle Distance Group:
Split Miles: 4 * 400 with 90 secs recovery
1st Mile at split PB plus 10%
e.g. MILE PB
  4 mins 30 Pace for set 1 = 67.5secs per lap PLUS 10% = 74secs per lap
4 mins 45 Pace for set 1= 71.25 secs per lap PLUS 10% = 78.4 secs per lap
5 mins Pace for set 1= 75 secs per lap plus 10% = 82.5 secs per lap
5 mins 15 Pace for set 1 = 78.75 secs per lap plus 10% = 86.6 secs per lap
5 mins 30 Pace for set 1 = 82.5 secs per lap plus 10% = 90.75 secs per lap

REST 3 mins 45

2nd Mile at split 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 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

Booking Link Thursday 21st

21/10/2020

Click to book Thurs 22nd

Tuesday 20th

18/10/2020

Warm up:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift

Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately

Accelerations to 80mts @ 60%, 70%, 80%,90%

Main Set:
Sprint Group: 300 70% * 2 200 80% * 3 100 90% * 3
Rest: 300 3 mins 200 3mins 30 100 4 mins
Please see pace chart below

Mid Distance: 800 * 5 5 mins rest between each
PACE:
2 min PB 2min 24 secs OR 1min 12 per 400
2.05 PB 2 min 30 secs OR 1min 15 per 400
2min10PB 2 min 36 secs or 1 min 18 per 400
2.15 PB 2 min 42 secs OR 1 min 21 per 400
2.20 PB 2 min 48 secs OR 1 min 24 per 400
2.25 PB 2 min 54 secs Or 1 min 27 per 400
2.30 PB 3 min OR 1 min 30 per 400

pace_chart_based_on_pb.xlsx
File Size:	11 kb
File Type:	xlsx

Sunday Hills

18/10/2020

Great session today. For the record :

10 Minute jog, various warm up exercises.
Accelerations
Hill sprints focusing on knee up and drive:
3 * 30mtrs 2* 40mtrs 1 * 60mtrs BY 3 Sets with 4 mins between. We then had a slow recovery run to the top of Cruagh and then a quicker flowing run back to the carpark = 2 km

Well done all.

Sunday Hills 18th October

15/10/2020

Hi all

To start the third week of this block we are going to do some hills in Cruagh Woods. Meeting at 0945 in the Car Park. There is a lovely trail for parent /guardian to walk when we are working hard.

If anyone is late:- go up the trail from the car park. About 150 mtrs up the trail you can go left Or Right - it is a looped trail. Stay to the left and after circa 5 mins of light running there is a trail heading off to the left (off the main trail), we will be down this hill on the left completing our hill session.

WHY RUN HILLS?
Running uphill forces you to lift up your knees higher than usual, which improves stride length and speed. This also aids muscle development to increase power. The knee up, toe up position and the lean angle is critical to learning good running form; this applies to sprinters and middle distance runners.

Please click on the link to book.

Directions: https://www.coillte.ie/site/cruagh-wood/

Click to Book Hills

Thursday 15th Session

14/10/2020

Warm up Both Groups:
8 mins slow jog
Walk 20 mtrs on toes   Hamstring sweeps 20 mtrs   Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg)
Full plank: Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
Hurdle step over drills: One foot in-between each x 2; Two feet front facing rhythm drill x 2; Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.

Sprint form drills:
Skipping a 20 m X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m

Accelerations & Activation :
80mtrs getting up to @ 60% @ 70% @ 80% @ 90 - 94% (GOOD FORM)

Sprint Group Main Set:
4* 70 mtrs with 45 secs recovery BY 4 sets: 4 mins between sets Getting slightly faster each set; 1st set at 85%; last set 90%.

How to work out your pace for set (NB IT IS ONLY A GUIDE BASED ON WORKING AT CIRCA 90% - Time will be thrown out by your day, wind, rain , cold etc. etc.):
eg Set 1; PB per 100m = 13 secs
70 m = 13/100 * 70 = 9.1secs per 70 mtrs at PB pace= +12% for 85% effort= 9.1 + 15% = 10.5 per 70m
I.e. If you have a 13sec PB for 100 mtrs you do set 1 at 10.5 per 70m and get slightly faster each set up to last set at 10 secs per 70 mtrs.

Middle Distance Group:
Split Miles: 4 * 400 with 90 secs recovery
1st Mile at split PB plus 10%
e.g. MILE PB
  4 mins 30 Pace for set 1 = 67.5secs per lap PLUS 10% = 74secs per lap
4 mins 45 Pace for set 1= 71.25 secs per lap PLUS 10% = 78.4 secs per lap
5 mins Pace for set 1= 75 secs per lap plus 10% = 82.5 secs per lap
5 mins 15 Pace for set 1 = 78.75 secs per lap plus 10% = 86.6 secs per lap
5 mins 30 Pace for set 1 = 82.5 secs per lap plus 10% = 90.75 secs per lap

REST 4 mins

2nd Mile at split 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 4 mins

3rd 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

Cool down and core

Sessions Sun 11 & Tues 13

14/10/2020

For the record please see sessions below as Sunday kicked off week 2 of a 3 week heavy period. Please note your individual times and how you felt in your diary.

Sunday 11th:
Main Set 4 * 200 at 70 % with 90 secs rest and 4mins 30 between sets * 3 sets

Tuesday 13th
Main Set:
Sprint Group: 300 70% * 2 200 80% * 2 100 90% * 2

Mid Distance: 800 * 4 5 mins rest between each
PACE:
2 min PB 2min 24 secs OR 1min 12 per 400
2.05 PB 2 min 30 secs OR 1min 15 per 400
2min10PB 2 min 36 secs or 1 min 18 per 400
2.15 PB 2 min 42 secs OR 1 min 21 per 400
2.20 PB 2 min 48 secs OR 1 min 24 per 400
2.25 PB 2 min 54 secs Or 1 min 27 per 400
2.30 PB 3 min OR 1 min 30 per 400