Hi all,
Remember to stay safe and agree where you are doing session with your parent/guardian.
SESSION:
Warm up:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
Band Drills
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 8 each leg
Sprint form drills: (Form is crucial, study the YouTube clip below - You need to do these perfectly and think about the relevance of drill as you do it - if you don't know ask me )
Skipping a 20 metres
Skipping b 20 metres
Ankling 20 m
Cycling 20 m
Quick Leg 20m
Alternating quick leg 20m
straight leg bound 3 each leg
bent leg bound 3 each leg
bench runs (if park bench, step , low wall)
Accelerations to 60mts @ 60%, 70%, 80%,90%
SPRINTER GROUP MAIN SET:
10 x 100 mtrs with 60 secs rest between each.
The pace is your 100mtr pb plus 2 secs. eg If you run 12.2 you do these in 14.2 etc. (if you can not workout the distance just run at 85% for 14secs - rest 60 secs and repeat )
(DO NOT DO THESE ON THE ROADS - These are for the park, astro pitch etc. If you have to do them on the roads run at 70% for 20 secs , walk for 60 secs recovery by 8)
MIDDLE DISTANCE GROUP MAIN SET:
For the middle distance group we want to train at Threshold pace (T pace) - we have discussed the benefits of same - improving your endurance at a safe level. We are going to do this through cruise intervals:
6 * 5 minute runs at T pace , rest is 60 secs walk between each run.
T Pace Calculator
Mile PB
4mins 30 = Your T pace is 80 secs for 400 OR 3min21 per k OR 5min 24 per mile
4 min 45 = Your T pace is 84 secs for 400 OR 3min 32 per k OR 5min 41 per mile
5 mins 06 = Your T pace is 90 secs for 400 OR 3min 46 per k OR 6min 04 per mile
5 min 21 = Your T pace is 94 secs for 400 OR 3min 56 per k OR 6min 20 per mile
5 mins 32 = Your T pace is 97 secs for 400 OR 4min 04 per k OR 6min 32 per mile
PLEASE BE DISCIPLINED AND STICK TO THE PACE (I know you can run faster!!! BUT DON'T)
ALL: Easy run/Jog home and complete core/stretch cool down.
Best and enjoy
John
Remember to stay safe and agree where you are doing session with your parent/guardian.
SESSION:
Warm up:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
Band Drills
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 8 each leg
Sprint form drills: (Form is crucial, study the YouTube clip below - You need to do these perfectly and think about the relevance of drill as you do it - if you don't know ask me )
Skipping a 20 metres
Skipping b 20 metres
Ankling 20 m
Cycling 20 m
Quick Leg 20m
Alternating quick leg 20m
straight leg bound 3 each leg
bent leg bound 3 each leg
bench runs (if park bench, step , low wall)
Accelerations to 60mts @ 60%, 70%, 80%,90%
SPRINTER GROUP MAIN SET:
10 x 100 mtrs with 60 secs rest between each.
The pace is your 100mtr pb plus 2 secs. eg If you run 12.2 you do these in 14.2 etc. (if you can not workout the distance just run at 85% for 14secs - rest 60 secs and repeat )
(DO NOT DO THESE ON THE ROADS - These are for the park, astro pitch etc. If you have to do them on the roads run at 70% for 20 secs , walk for 60 secs recovery by 8)
MIDDLE DISTANCE GROUP MAIN SET:
For the middle distance group we want to train at Threshold pace (T pace) - we have discussed the benefits of same - improving your endurance at a safe level. We are going to do this through cruise intervals:
6 * 5 minute runs at T pace , rest is 60 secs walk between each run.
T Pace Calculator
Mile PB
4mins 30 = Your T pace is 80 secs for 400 OR 3min21 per k OR 5min 24 per mile
4 min 45 = Your T pace is 84 secs for 400 OR 3min 32 per k OR 5min 41 per mile
5 mins 06 = Your T pace is 90 secs for 400 OR 3min 46 per k OR 6min 04 per mile
5 min 21 = Your T pace is 94 secs for 400 OR 3min 56 per k OR 6min 20 per mile
5 mins 32 = Your T pace is 97 secs for 400 OR 4min 04 per k OR 6min 32 per mile
PLEASE BE DISCIPLINED AND STICK TO THE PACE (I know you can run faster!!! BUT DON'T)
ALL: Easy run/Jog home and complete core/stretch cool down.
Best and enjoy
John
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