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Coaching Blog

This weeks homework = next weeks track work

Thursday 31st Session

31/12/2020

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 HI all

A very happy New Year to you and your families.  Lets hope we get to compete in 2021.

I will post sessions over the coming weeks; you will need to adapt depending on surface you are training on, weather etc. etc..   We will use the opportunity to complete a lot of circuits to ensure balance and mobility when we return to the track.  We will do on-line zoom classes for the group at normal training times (if interest!!!)

TODAYS SESSION:
Warm up:   
​1) Please click on link How to warm up and activate your body to sprint with Paul Opperman (jnrcru.org)  and work through your band warm ups, lunges etc. through all planes of motion.
2)  Plyo Box step ups:  (bottom step of stairs etc. if you do not have a box) - 15 right leg / 15 left leg      By 2.  See YouTube below for how to correctly execute.  Keep controlled.
3)   In full plank position : alternating sides - left foot to left hand - right foot to right hand by 10 each side
4)   Single leg dead lift:  slowly and squeezing glute at top:  8 left leg then 8 right leg    https://youtu.be/HtHxnWmMgzM
5) Hip Bridges:  10 double leg, 5 right single leg, 5 left single leg by 2
​
OK you should be nice and warm with your glutes activated and your hips opened.  Ideally you now jog to where you will complete main session.

Main Sessions:
Please do not sprint above 90% on concrete, roads etc..  Suggest a softer path that you would find in Marley park, Cabinteely, Irishtown park etc.. Or wear boots and complete on a football pitch.  If you have access to an all weather surface that would be perfect also. 
   
Carioci side step 30 mtrs both directions, backwards run 30mtrs.   Low skip 30 mtrs   ALL BY 2

SPRINT GROUP:   
Sprint form drills:  https://youtu.be/5F71gzoZErQ
 (Form is crucial, study the you tube video)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)
bench runs (if park bench, step , low wall)   20 secs on 20 secs rest by 3 (toe up!!!)

Accelerations:  Building up to:
60% for 50mtrs, 70%,  80%, 90%
Main session:   Run at 70% for 45 secs    3 mins recovery 
                         Run at 80% for 30 secs   2 mins 30 recovery
                         Run at 90% for 15 secs   2 mins recovery
                         Run 50 mtrs at 95%    
6 Mins recovery   BY 2

MIDDLE DISTANCE GROUP:
Run at talking pace for 15 minutes.  Then do accelerations as above as fartleks.
Main set:
Run at 70% of 1km pace   e.g. if 70% equals 4 mins , you run for 4 mins 
SET:   1km at 70%     90secs recovery jog by 5
Then take 4 mins recovery
4 * 100 mtr strides


COOL DOWN ALL:
When finished jog home and complete core + stretch session
CORE & STRETCH:

1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 10 secs plank and congrats you are finished.

Please post comments to let me know if you are doing sessions and how you are getting on.

Happy New Year,

​John





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Training Cancelled

30/12/2020

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Hi all

Unfortunately all training is cancelled as we enter Level 5.  Stay safe and fit!!

I will post sessions etc.

Best
John
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Christmas Training Times

20/12/2020

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Hi all

I hope you and your families all have a very Happy Christmas. 

We are just finishing a 3 week block of training.  What is crucial now is that you let your body recover over Christmas by relaxing and feeding your body :  hardly a challenge at Christmas!!!.  Recovery is the key to your body developing as an older teenager - Please do not fall into the overtraining trap; take the Christmas break. 

For our middle distance runners you can do your long slow runs once they are slow - enjoy it, listen to music, go with a friend and have a good chat.  You can also do core sessions and stretching.  For our sprinters , let your body recover, do some core work and stretching.

CHRISTMAS TRAINING TIMES:
Tuesday 22nd 19:30
Tuesday 29th 13:30
Thursday 31st 15:00
Saturday 02nd Jan   10:30

Please see booking links below to book for the Christmas period.  As always if you are not booked you can not come in.

Happy Christmas all,

John
​
Tuesday 22nd Dec - 19:30
Tuesday 29th Dec - 13:30
Thursday 31st Dec - 12 Noon
Saturday 02nd Jan - 10:30
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Sunday 13th December

6/12/2020

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NB SESSION STARTS AT 09:45
3rd week of this Three week block starts today -
 Acceleration, Max Velocity and Speed Endurance.

Today is Sunday 200s and Speed Endurance and in particular it is long speed endurance:

We are slowly moving the intensity up.
3 * 200 @ 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 
24                     29.6 
25                     30.8 
26                     32.1 
27                     33.3 
28                     34.5 
29                     35.8 
Click to book Sunday 200s
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Saturday 12th December

6/12/2020

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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 ​
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Thursday 10th December

6/12/2020

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 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 keeping some speed in this evening at 85% of 800mtr race speed on 600 repeats.


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)
5*4*60 @ 90 - 95% w 2 mins recovery btw reps and 4 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:  (watch a great 1500m race on youtube below from the London 2017 World Champs)
10 mins easy running

600 mtr intervals at 85% 800mtr pb pace  
2 * 3 * 600    3 mins between reps and 6 mins between sets
800 PB                                    600m Pace:                 Pace Per 100mtr
2:00                                             1:43                             17.25secs
2:10                                              1:52                            18.6secs
2:20                                              2:00                             20 secs
2:30                                              2:09                             21.5 secs
2:40                                              2:18                             23 secs
2:50                                              2:26                             24.4 secs                              

Finish with 120 mtr strides by 3.
2 cool down laps and stretch every 100 mtrs.

​
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Tuesday 08th December

6/12/2020

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Click to book Tues 8th
Hi all

We are in week 2 of this block. This block is focused on Acceleration, Max Velocity and Speed Endurance.    For the sprinters today it will be a long speed endurance session.

Our middle distance group will be on repeat 1200 mtrs 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:
Please watch the Youtube video below for excellent form by Noah Lyles - Crucial that we run these longer sets maintaining good form.

@ 80%  300 mtrs     4 mins    250 mtrs 4 mins          200 mtrs   3 mins 30   150 mtrs 3 mins 30     100 mtrs    3 mins 30    80 mtrs   2 mins   60 mtrs   2 mins     40 mtrs    1 min 30    30 mtrs          
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 1200mtrs at threshold pace and recovery 2 minute BY  6
Predicted 1k threshold pace based on mile pb:
Mile PB   1km Threshold Pace:    Pace Per 100 mtrs:   1200mtr Pace
4:30                3:34                                 21.4s                    4mins16
4:40                3:43                                 22.3s                    4mins 27secs
4:50                3:50                                 23s                       4mins 36secs
5:00                4:00                                 24s                       4mins 48secs
5:20                4:07                                 24.7s                    4mins 56secs
5:30                4:20                                 26s                       5mins 12 secs

Finish with 100 mtr strides by 4.
2 cool down laps and stretch every 100 mtrs.​

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