Hi all

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)
Fri: S&C
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

Saturday:  200s
15 X 200s @ 800mtr Pb pace (divide 800mtr PB by 4!!!)  Jog 200 recovery after each one. 
Sunday:  More 200S



Best
​J

Hi all

Week 3 now completed of a 4 week block , so this week is a half week until Sunday.  A number of athletes will be competing in cross country Sunday so we will taper to Cross Country Championships. .

For sprinters/Hurdlers up to 400 your week:
Monday : S&C - Circuits
Tues:  General Prep on track. @ 80%  300 4 mins 200 3 mins 100 2 mins  50 Mtrs   6 mins Repeat 
Wed: REST
Thurs: Speed :  3 to 20mtrs   3 to 30 mtrs    2 to 40 mtrs   1 to 50 mrs    (IF TOO COLD /WET we will do 50 turnarounds = 3 * 50   * 4)
Fri: S&C
Saturday:  Max Velocity session/running off the bend.  Gradually accellerate 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 3 @ 85%   Rest 3 1/2 mins   and 6 mins between sets.  Finish with stretch and core session indoors 

Middle Distance Group:
Monday:  Long slow run.  30 to 60 mins at easy pace (you could hold a conversation -  add 5 mins to last weeks run)
Tuesday: 3x 600M repeats at Fast reps (See below) with 2 mins rest  REPEAT   + 10 mins easy +  6 by strides over 80 mtrs    +10mins easy 
Wed:  S&C
Thursday:    200 at Fast Rep (See below)   * 6   Rest  8 mins REPEAT    
Friday: Rest day
Saturday:    FUN ON THE GRASS  ONLY FOR THOSE NOT COMPETING SUNDAY - with gradually building pace.  5 by Cross Country track (1 lap easy, 2 lap race tempo   1 lap closing 300)    
Sunday:  Sunday 200s:  Warm up indoors,   3 X 3 @ 85%   Rest 3 1/2 mins   and 6 mins between sets.  Finish with stretch and core session indoors 
FAST REPS=
800PB = for 600m pace
1:56 = 1:27    2:10=1:37   2:20=1:45    2:30=1:53
800 PB = 200m pace
1:56 = 29    2:10=32   2:20=35   2:30=37

Best
​J

Hi all

We have completed a month of General Physical Preparation phase (GPP) (and it has been v general and enjoyable).  We will continue in the GPP phase BUT will now introduce more track work as well as ensuring there is some speed in 2/4 sessions.

For sprinters up to 400 your week:
Monday : S&C
Tues:  General Prep on track.   100,200,300,400,500,300,100
Wed: Rest
Thurs: Max Velocity session.  In and out over 120mtrs
Fri: S&C
Saturday:  Speed session.  One contact plyos, sled etc., acceleration drills on wall.   Accelleration phase to 30,40,50,50,50   Finish with relay at 90%
Sunday:  Sunday 200s:  Warm up indoors,   3 X 3 @ 85%   Rest 3 1/2 mins   and 6 mins between sets.  Finish with stretch and core session indoors 

Middle Distance Group:
Monday:  Long slow run.  30 to 60 mins at easy pace (you could hold a conversation)
Tuesday: 20minutes easy (see below)  + 8x200economy reps (See below) + 200 jog (e.g.200 at 32 secs + 200 jog by 8)  
Finish with 10 mins easy
Wed:  S&C
Thursday:      30 min easy + 10 strides over 100 + 10 mins easy
Friday: Rest day
Saturday:  Cross Country Drill:  320mtrs on grass with hurdles @ 8k pace, 320 mtrs on grass at 5k pace,  320 mtrs at closing race pace   5 mins rest    BY 6
Sunday:  Sunday 200s:  Warm up indoors,   3 X 3 @ 85%   Rest 3 1/2 mins   and 6 mins between sets.  Finish with stretch and core session indoors 
Easy pace=
800PB =
1:56 = 6:45mile pace    2:10=7:15mile pace   2:20=7:35 mile pace    2:30=7:55 mile pace
Economy 200 reps = 800 pb  1:56 = 33secs   2:00=34 secs  2:06=35 secs    2:10=36 secs   2:20 =39secs   2:30=41secs   2:40=44secs

See you during the week and enjoy the sprinting montage below.  Please look at body angles and where knees are (in frontside mechanics) as the ladies come off the bends, spot the cycle and apply to your own running.

Thanks
John
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