Good morning all.
If you have a suitable area within 2km of your home:Try to find some level firm grass area, if you can only find 20m that will be fine.
Try to go fast as you can safely in racing flats.
Perfect technique always
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
Sprint form drills:
20 mtrs high knee drill and 30 mtrs acceleration By 2
20 mtrs Jamaican (Paddy’s drill) and 30 mtrs acceleration. By 2
Accelerations to 80mts @ 60%, 70%, 80%,90%
Main Set:
4x3x30m fast 3’&8’ (3min between each run & 8 min between sets)
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.
Best
John
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