Hi all
At this point we are going back into General Physical Preparation (GPP) training. WHY? It is likely that we won't have competition for a couple of months so lets use the time to build fitness, form, balance, mobility and stay injury free.
As we are back in GPP of training, todays main set will be an auld favorite for the sprint group: 8/10 x 100 . The middle distance group also have an auld favorite with split miles.
SESSION:
Warm up:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
Band Drills: You know them!!!
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:
20 mtrs high knee drill and 30 mtrs acceleration By 2
20 mtrs Jamaican (Paddy’s drill - single leg cycle) and 30 mtrs acceleration. By 2 each side
Accelerations to 80mts @ 60%, 70%, 80%,90%
SPRINTER GROUP MAIN SET:
8/10 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)
MIDDLE DISTANCE GROUP MAIN SET:
Jog 10 minutes
SPLIT MILES (Run for time if you cant measure the distance)
PACE AS Follows
1st split Mile (4*400) at split mile PB plus 10% with 2 mins recovery runs between each run
e.g. MILE PB
4 mins 30 Pace for set 1 = 67.5secs per lap PLUS 10% = 74secs run
4 mins 45 Pace for set 1= 71.25 secs per lap PLUS 10% = 78.4 secs run
5 mins Pace for set 1= 75 secs per lap plus 10% = 82.5 secs run
5 mins 15 Pace for set 1 = 78.75 secs per lap plus 10% = 86.6 run
5 mins 30 Pace for set 1 = 82.5 secs per lap plus 10% = 90.75 run
IE IF my mile PB is 5 mins = I run for 82.5secs at mile pb pace plus 10% - Then recovery jog for 2 mins BY 4
REST 5 mins
2nd split Mile (4*400) at split mile PB plus 5% with 2 mins recovery runs between each run
4 mins 30 Pace for set 1 = 67.5secs per lap PLUS 5% = 70.8 secs run
4 mins 45 Pace for set 1= 71.25 secs per lap PLUS 5% = 74.8 secs run
5 mins Pace for set 1= 75 secs per lap plus 5% = 78.75 secs run
5 mins 15 Pace for set 1 = 78.75 secs per lap plus 5% = 82.6 secs run
5 mins 30 Pace for set 1 = 82.5 secs per lap plus 5% = 86.6 secs run
REST 5 mins
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
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.
Enjoy and best
John
At this point we are going back into General Physical Preparation (GPP) training. WHY? It is likely that we won't have competition for a couple of months so lets use the time to build fitness, form, balance, mobility and stay injury free.
As we are back in GPP of training, todays main set will be an auld favorite for the sprint group: 8/10 x 100 . The middle distance group also have an auld favorite with split miles.
SESSION:
Warm up:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
Band Drills: You know them!!!
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:
20 mtrs high knee drill and 30 mtrs acceleration By 2
20 mtrs Jamaican (Paddy’s drill - single leg cycle) and 30 mtrs acceleration. By 2 each side
Accelerations to 80mts @ 60%, 70%, 80%,90%
SPRINTER GROUP MAIN SET:
8/10 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)
MIDDLE DISTANCE GROUP MAIN SET:
Jog 10 minutes
SPLIT MILES (Run for time if you cant measure the distance)
PACE AS Follows
1st split Mile (4*400) at split mile PB plus 10% with 2 mins recovery runs between each run
e.g. MILE PB
4 mins 30 Pace for set 1 = 67.5secs per lap PLUS 10% = 74secs run
4 mins 45 Pace for set 1= 71.25 secs per lap PLUS 10% = 78.4 secs run
5 mins Pace for set 1= 75 secs per lap plus 10% = 82.5 secs run
5 mins 15 Pace for set 1 = 78.75 secs per lap plus 10% = 86.6 run
5 mins 30 Pace for set 1 = 82.5 secs per lap plus 10% = 90.75 run
IE IF my mile PB is 5 mins = I run for 82.5secs at mile pb pace plus 10% - Then recovery jog for 2 mins BY 4
REST 5 mins
2nd split Mile (4*400) at split mile PB plus 5% with 2 mins recovery runs between each run
4 mins 30 Pace for set 1 = 67.5secs per lap PLUS 5% = 70.8 secs run
4 mins 45 Pace for set 1= 71.25 secs per lap PLUS 5% = 74.8 secs run
5 mins Pace for set 1= 75 secs per lap plus 5% = 78.75 secs run
5 mins 15 Pace for set 1 = 78.75 secs per lap plus 5% = 82.6 secs run
5 mins 30 Pace for set 1 = 82.5 secs per lap plus 5% = 86.6 secs run
REST 5 mins
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
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.
Enjoy and best
John
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