Hi all

Great to be starting a block of training where we specifically link to our competition events.  Gym sessions must now be reduced to max 2 per week and must compliment our track sessions i.e. our track sessions take precedence and you are not to do something in the gym that leaves you tired/flat etc. on the track. TRAIN SMART.  Please think about your indoor goals and talk to a coach about them.  The indoors are scheduled for early February.

SPRINTERS
We move know to start thinking about the indoors and event specific training.  This phase covers Special Endurance I + II and Specific endurance. A good example is a split 400 for 400 runners.  Or for our 200 runners 130 at 95% 1 minute 80 mtrs at 95%   Rest 8 mins by 3   PLEASE SEE PACE CHART BELOW AND KNOW YOUR PACE FOR EACH SESSION

Monday: Gym
Tuesday: Speed Endurance:  6 X 120m @ 90-95% with 4 mins rest 
Wednesday: Gym / Core /Mobility
Thursday:   Special Endurance:  All at 95%   
400m runners:   300  6 mins  250  5 mins  200  4 mins 150 4 mins 100  4 mins 80  4 mins 50
200m runners:     150  6 mins   150   6 mins   120 5 mins   100  4 mins  80  4 mins 50
NB Base 95% on 150 / 300 metre time trial  
Friday:  REST
Saturday: Speed:  Blocks session to 30, 40, 50 , 60
Sunday:    400 runners:  Split 400  ie 250 @ 90%   90 secs 150 @90%     5 mins   X 3
                  200 runners:   200 @ 90%   4 mins X 5

MIDDLE DISTANCE
 Welcome MD runners:
Monday:  Long slow run .  NB slow but should be 60 mins at this stage of the season. Finish with 10 mins core.
Tuesday:  8 x 2 mins hard with 1 min jog.   + 4 X 200 at 800 pb pace with 200 jog recovery  + 2 x 200 fast rep with 200 jog   + 10 mins easy on the grass  (fast is 1 sec per 100 quicker than 800 pb pace)
Hard = 800 pb =
1:54    Hard = 75 per 400 or 3:08 per km
2:00     Hard = 78 per 400 or 3:15 per km
2:10      Hard = 83 per 400 or 3:28 per km
2:20    Hard = 88 per 400  or 3:40 per km
Wednesday:   Gym/Core /mobility
Thursday:  20 mins easy run.  4X 400 @ Mile Pb pace with 1 min slow run  BY 2   
PLUS  4 X 300 Fast rep with 300 jog .   
FAST REP:  800 pb = 300 time
1:54     300 = 42
2:00     300 = 51
2:10      300 = 54
2:20     300 = 58
Friday:   REST
Saturday:    15 mins easy + 5x 1k with 3 min jg  + 6 strides to 120mtrs   + 20 mins easy
800 pb = 1k Pace
1:54  =   3:08
2:00    =  3:15
2:10   =  3:28
2:20   = 3:40
Sunday:  SPEED SPEED SPEED:    12 x 200 with 2 mins rest    Finn 27   Matthew 31  Sarah 32.5

Looking forward to the week.

Thanks
John
​

 Hi All

Week 3 of a 4 week block and the toughest week.  Stick with it as it ends Saturday.  Then a rest Sunday 21st, Half session Tuesday 23rd , Time trial Thursday 25th and Saturday 27th = Mid Distance 600, mile  Sprinters = 300 and 150   

I am away on Business this week but look forward to seeing you all the following week for Time Trials.  I hope to get down on Thursday.

​All please have a look at periodisation chart below to remind how we structure our season from our Season view lecture in February.
      
 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:  
Finish with:  300 @ 90%   3 mins    200 @ 90%  2mins 100@90%

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:  REST AND ENJOY

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:  Threshold pace mile repeats * 6
6 * 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

Thursday:  400s @ 800mtrs pb pace.   by 3 with 90 secs rest  and 5 mins between sets.  Do 4 sets of 3 * 400.     

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



Best
​J