Hi all
With the weather improving, the evenings getting longer and most importantly (hopefully) competition getting closer now its time to move to long speed endurance AND some special endurance I & II. In simple terms we will be adding some sessions that are more reflective of your event.
We are going to aim for a training block of 3 weeks on plus 1 recovery week. We will aim to complete 3/4 running sessions and 2 circuit sessions in a week. We want to use the lockdown to put ourselves in the best possible position to get great results once competition re-commences. I know it is hard but MORE IS NOT BETTER; we talk about training smart on the track - Lets do it. Please listen to your body and do not push it, there is no benefit to being injured.
Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths. Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group: 4 Runs plus 2 circuits session and Matthew Behans yoga session: NB You must have one full day off.
Running session 1: 200s @ 90% by 4 with 5 mins rest. Use the pace calculator and if 90% is 28 secs run at 90% for 28 secs. (400m runners aim for 6)
Running session 2: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs 4 mins 30 mtrs 4 mins 30mtrs 4 mins 40 mtrs 4 mins 40 mtrs 4 mins 50mtrs 6 mins 50 mtrs
Running session 3: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
150mtrs @ 95% with 10 mins recovery by 3.
400mtr runners do 4.
Running session 4:
FLY 100mtr runs : 30 mtr buildup then 100% for 100 mtrs by 2 15 mins between runs
Please do on astro turf, track, v good forest path (UCD), good pitch etc.
For Middle Distance group: 4/5 runs plus 1/2 circuits sessions. One full day of recovery and do Matthew Behan Yoga session as recovery on a Tuesday.
Running session 1: 400s @ 800mtrs pb pace. by 2 with 90 secs rest and 4mins between sets. Do 3 sets. Work out your 400mtr time and run for that time at 800mtr PB pace.
Running session 2: Your long slow run. Depending on your current level run for 30/45/60 mins at a pace which you could hold a conversation at.
Running session 3: Threshold pace mile repeats * 4
4 * 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
Running session 4: 200s
200s @ 600mtr Pb pace (divide 600mtr PB by 3!!!) X 5 with 90 secs recovery and 6 mins between sets. Do 2 sets.
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
With the weather improving, the evenings getting longer and most importantly (hopefully) competition getting closer now its time to move to long speed endurance AND some special endurance I & II. In simple terms we will be adding some sessions that are more reflective of your event.
We are going to aim for a training block of 3 weeks on plus 1 recovery week. We will aim to complete 3/4 running sessions and 2 circuit sessions in a week. We want to use the lockdown to put ourselves in the best possible position to get great results once competition re-commences. I know it is hard but MORE IS NOT BETTER; we talk about training smart on the track - Lets do it. Please listen to your body and do not push it, there is no benefit to being injured.
Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths. Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group: 4 Runs plus 2 circuits session and Matthew Behans yoga session: NB You must have one full day off.
Running session 1: 200s @ 90% by 4 with 5 mins rest. Use the pace calculator and if 90% is 28 secs run at 90% for 28 secs. (400m runners aim for 6)
Running session 2: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs 4 mins 30 mtrs 4 mins 30mtrs 4 mins 40 mtrs 4 mins 40 mtrs 4 mins 50mtrs 6 mins 50 mtrs
Running session 3: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
150mtrs @ 95% with 10 mins recovery by 3.
400mtr runners do 4.
Running session 4:
FLY 100mtr runs : 30 mtr buildup then 100% for 100 mtrs by 2 15 mins between runs
Please do on astro turf, track, v good forest path (UCD), good pitch etc.
For Middle Distance group: 4/5 runs plus 1/2 circuits sessions. One full day of recovery and do Matthew Behan Yoga session as recovery on a Tuesday.
Running session 1: 400s @ 800mtrs pb pace. by 2 with 90 secs rest and 4mins between sets. Do 3 sets. Work out your 400mtr time and run for that time at 800mtr PB pace.
Running session 2: Your long slow run. Depending on your current level run for 30/45/60 mins at a pace which you could hold a conversation at.
Running session 3: Threshold pace mile repeats * 4
4 * 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
Running session 4: 200s
200s @ 600mtr Pb pace (divide 600mtr PB by 3!!!) X 5 with 90 secs recovery and 6 mins between sets. Do 2 sets.
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
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