A new 4 week block starts this week.
Reminder of what a season looks like for a sprinter from our season planning lecture during lockdown (February):
Phase 1: September/October Acceleration and extensive tempo
Phase 2: November Acceleration, Max velocity & intensive tempo
Phase 3: December Acceleration, Max Velocity & speed endurance
Phase 4: January PRE- Competition Phase: Special endurance i + ii are the main focus
For sprinters/Hurdlers up to 400 your week:
An exciting week as this block includes Acceleration, Max velocity and intensive tempo (Phase 2).
Monday : S&C - Circuits
Tues: MAX VELOCITY: In & Outs over 120 mtrs : 30mtrs in , 30 mtrs out, 30mtrs in , 30mtrs out. Practice max velocity running: Think about your personal cues: Charlie tall with a leg cycle etc. LOOK AT YOUTUBE VIDEO BELOW.
Wed: ACCELERATION: Blocks and acceleration session in indoor facility 1930 to 2100. PLEASE BOOK ON LINK ABOVE
Thurs: Intensive Tempo:
6 - 8 X 150 @ 85 - 89% of PR with 4 min recovery (400 runners 8 - others 6)
Saturday: Max Velocity session/running off the bend. Gradually accelerate to 95% as you come off the bend and hold for 40mtrs. plus Relay in 4 over 400 mtrs * 4
Sunday: Sunday 200s: Warm up indoors, 3 X 4 @ 85% Rest 3 1/2 mins and 6 mins between sets. Finish with stretch and core session indoors
Middle Distance Group:
Hello Middle Distance Warriors: We are all back this week and having spent two blocks building a base now we start to bring more speed into it. Our week looks like 4/5 runs plus 1/2 circuits sessions. You must have one full day of recovery.
Monday: Long slow run. 45 to 60 mins at easy pace (you could hold a conversation - add 5 mins to last weeks run)
Tuesday: 400s @ 800mtrs pb pace. by 2 with 90 secs rest and 5 mins between sets. Do 5 sets of 2 * 400.
Thursday: 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
15 X 200s @ 800mtr Pb pace (divide 800mtr PB by 4!!!) Jog 200 recovery after each one.
Sunday: More 200S