Warm up:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation 
Band Drills - IF no bands do walking squats in different directions, lunge walks etc.
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%

Sprint Group Main Set:  Acceleration
Always done at 100% intensity
4 * 4 x 30ms  3 mins between reps and 5mins between sets

4 * 100 relay   BY 2


Middle Distance Group Main set:
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 

Hi all

This block is focused on Acceleration, Max Velocity and Speed Endurance.    For the sprinters today it will be a Max Velocity Session and for Mid Distance it is an interval session over 600.


Warm up Both Groups:
3 laps 
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
Carioca side steps to 30 mtrs
Back Wards running to 30 mtrs
Find a line and short hops in all directions - both legs, left leg, right leg.

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:
3 * 150  with 8 mins between runs at 95%   

3 slow laps with circuit exercise every 100 mtrs on first 2 laps and stretch every 100 mtrs on 3rd lap.

Middle Distance Group:
10 mins easy running
600 mtr intervals at 80% 800mtr pb pace  
2 * 3 * 600    4 mins between reps and 8 mins between sets
800 PB                                    600m Pace:                 Pace Per 100mtr
2:00                                             1:48                             18secs
2:10                                              1:57                            19.5secs
2:20                                              2:06                             21 secs
2:30                                              2:15                             22.5 secs
2:40                                              2:24                             24 secs
2:50                                               2:33                             25.5 secs                              

Finish with 120 mtr strides by 6.
2 cool down laps and stretch every 100 mtrs.

Hi all

This block is focused on Acceleration, Max Velocity and Speed Endurance.    For the sprinters today it will be a short speed endurance session.

Our middle distance group will be on repeat 1ks at threshold pace. 

Warm up Both Groups:
3 laps 
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
Carioca side steps to 30 mtrs
Back Wards running to 30 mtrs
Find a line and short hops in all directions - both legs, left leg, right leg.

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:
Box jumps on soft plyo boxes  (NO SPIKES ON BOXES)
4*4*60 @ 90 - 95% w 2 mins recovery btw reps and 6 mins between sets
3 slow laps with circuit exercise every 100 mtrs on first 2 laps and stretch every 100 mtrs on 3rd lap.

Middle Distance Group:
10 mins easy running
Threshold running: Threshold Training | Runner's World    Click on the link and understand what it is.  Think of it as running "comfortably hard".  T runs improve the speed you can keep up for a relatively long time. We are doing cruise intervals which should be slower than intervals. 
We are running 1ks at threshold pace and recovery 2 minute BY  6
Predicted 1k threshold pace based on mile pb:
Mile PB                                    1km Threshold Pace:
4:30                                              3:34
4:40                                              3:43
4:50                                              3:50
5:00                                              4:00
5:20                                              4:07
5:30                                               4:20                                                                          

Finish with 120 mtr strides by 6.
2 cool down laps and stretch every 100 mtrs.

​

Hi all

In this session we are going to go through our lead leg and trail leg drills.  We are then going to focus on start to first hurdle.  You will notice in Hurdle practice that we repeat drills; this is so we continously work on improving our technique and rhythm.

WARM UP:
2 slow laps at talking pace

1. Over hurdle under hurdle mobility drill.  
2. Hurdle Mobility Drills over 6 hurdles:

• Forward 1 foot in-between each ( hips stay forward and done slowly)   * 2 
• Forward 2 foot in-between with rhythm     2 leading on left    2 leading on right (you need to be able to hurdle with either foot).   
• Sideways down the middle, knee up, toe up at rhythm  * 2 each side
• Sideways down the outside with a skip  * 2 each side

LEAD LEG DRILLS :   Practice to ensure the lead leg "leads with the knee" drill : 

1. Wall Drive :  Hurdle on wall:  Focus on lead arm & Lead leg with the knee drive.  KNEE LEADS:   switch lead leg and practice leading with both legs.  KNEE KNEE KNEE   (go to 2:28 on YouTube Video)
2. ​Down the middle both leg lead legs (go to 4:08 on YouTube video) ​

Three week block starts today - Acceleration, Max Velocity and Speed Endurance.

Today is Speed Endurance and in particular it is long speed endurance:
Reduced Volume from past weeks , Increased intensity
3 * 200 @ 80 - 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 to 29.8
24                     29.6 to 31
25                     30.8 to 32.3
26                     32.1 to 33.7
27                     33.3 to 34.9
28                     34.5 to 36.2
29                     35.8 to 37.6

​

A little bit of speed work during half week.

Warm up Both Groups:
3 laps at chatting pace.
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:  
Relay Baton changes:  Teams of 3 racing over 150mtrs with changeover every 50 mtrs.
Finish with 4 * 300 relay by 2.  (NB Sanitise hands each time and clean batons)

Middle Distance Group:
20 * Strides over 120 mtrs 
Finish with 4* 300 relay by 2.

Cool Down all.

Recovery week half session.

Warm up:
4 slow laps at chatting pace.

Circuit:   DO three times
Full Plank , left foot outside left hand and back, right foot out side right hand * 8 each side
Sumo Squat * 15
Active Plank * 15
Hip raises by 10,  5 single leg left, 5 single leg right
Rest 90 second - during rest Hip Flexor Stretch 30 seconds each side.

On the track:
hamstring sweep, lunge walk, carioca side step, back wards running.
Strides (max 70% running) to 50 mtrs by 4

Sprint Group:   Using LJ pitt nearest High jump: 
Plyo box work:  
Jump for height from squat : 3 at low box, 3 middle height and 2 at max end.
LJ Pitt:   
Double leg jump For distance competition.
Double jump for distance competition i.e. jump into pit, squat and jump again. 

Middle Distance Group:
At long jump pitt near finish line.
Steeplechase practice.

​Cool down and finish.

We have worked hard for 3 weeks now and this block is finished. Well done to all on completion of same and we are remaining injury free which is testament to your recovery work.  To aid recovery NO TRAINING/EXERCISING Monday , Tuesday, Wednesday of this week. It is then a half session Thursday.  Saturday we will do some speed through relays and we will kick off the next three week block on Sunday 29th November with 200s.  We will make some changes as we up the intensity but reduce the overall volume.  We are going to train as if it is a normal season and we would have indoor competition in Jan/Feb.  

The next block is Acceleration, Max Velocity and Speed Endurance.

Well done all and please roll, stretch and recover.  NO TRAINING UNTIL THURSDAY.

​​Please look at the session below and be ready to execute on Thursday.

1. 2 slow laps at talking pace
2. Over hurdle under hurdle mobility drill.  Watch video below to get demonstration of drill yourself and be able to do on Thursday.

LEAD LEG DRILLS :   Practice to ensure the lead leg "leads with the knee" drill :  Wall Drive :  Hurdle on wall:  See 4:19 on YouTube video above.   Focus on lead arm & Lead leg with the knee drive.  Practice doing both legs.

TRAIL LEG DRILLS: Trail leg drill:  practice both sides   see 7:50 on YouTube link above and be ready to do on Thursday.


PRACTICE OVER 3 HURDLES:   
​Now to practice lead and trail legs:   You will run over 3 hurdles. Coaches will observe and send you to either practice lead or trail leg drill to emphasise  same.  When you are doing the drill well return to the track and execute.