Back to the Track - Week starting 26th April

Hi all

We are back on the track and the main aim of this week is to get back running on the track without injury.

We will therefore do half the volume at a slightly reduced intensity for the week.   

You should all be completing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one). 

Please listen to your body and do not push it, there is no benefit to being injured.

For Sprint group: 4 Runs plus 1 circuit session and 1 mobility session:  NB You must have one full day off.
NB before all sessions complete full warm up, accelerations and sprint drills.  At end of session complete cool down stretch and core.

Tues 27th
Full warm up, accelerations etc.
Max Velocity: In & Outs  over 150 mtrs :  accelerate for 30mtrs / 70% 40 mtrs / slow 30 mtrs/ 70% 40mtrs / jog out  
2 runs per set with 4 mins between each run and 6 mins between each set.  Complete 3 sets.

Thurs 29th: Accelerations:  
After full warm up and accelerations.
3 point to : 20mtrs x2      30 mtrs X 2       40 mtrs  X 2 
Repeat by 2 
Minimum of 4 mins rest between all runs.  THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.

Saturday 01st May:
Short Speed Endurance  
After full warm up and accelerations.
5X     2X70m @ 90 - 95% with 60 secs recovery and 6 mins between sets
 
Sunday 02nd May: 200s are back 
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 



For Middle Distance group: 
Tuesday:  400s @ 800mtrs pb pace.   by 3 with 75 secs rest  and 5 mins between sets.  Do 3 sets of 3 * 400.     Work out your 400mtr time and run for that time at 800mtr PB pace.

Thursday:  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 

Saturday 01st May: 
10 mins easy running
Warm up exercises, accelerations etc.
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.

Sunday 02nd May: 200s are back 
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 ​

RECOVERY RUN:   You can do another long slow run if the body feels good.  If tired or tight do a roll and core session.

Lets all train smart and please post any questions on the comments here or on the group WhatsApp.

Best

John