Hi all
At this point we are aiming for the schools competitions in April. We are still working in the General Physical Preparation Phase. Our aim is to come out the other end of lockdown injury free and ready to work on the track with plenty of time to work towards the April Schools events. There is some speed today for sprint group as we always do speed at least once a week.
PLEASE STICK TO THE POSTED PROGRAMME AND THE CIRCUITS - This will see us all in a good place.
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%
SPRINT GROUP:
4x3x40m fast 3’&8’ (3min between each run & 8 min between sets) ONLY DO THIS IF YOU HAVE A GOOD, SAFE , SURFACE
IF surface is an issue do fartlek running on the paths = Run at 50% for 60 seconds, increase to 70% for 30 seconds REPEAT * 8
MIDDLE DISTANCE GROUP:
A simple one today: Do your long slow run; enjoy music and run for 30 or 45 mins at a comfortable pace = I could not hold a conversation but could answer questions etc. for those with HR watch etc. keep HR below 130.
ALL - Jog home and do Core and stretch.
Thanks
John
At this point we are aiming for the schools competitions in April. We are still working in the General Physical Preparation Phase. Our aim is to come out the other end of lockdown injury free and ready to work on the track with plenty of time to work towards the April Schools events. There is some speed today for sprint group as we always do speed at least once a week.
PLEASE STICK TO THE POSTED PROGRAMME AND THE CIRCUITS - This will see us all in a good place.
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%
SPRINT GROUP:
4x3x40m fast 3’&8’ (3min between each run & 8 min between sets) ONLY DO THIS IF YOU HAVE A GOOD, SAFE , SURFACE
IF surface is an issue do fartlek running on the paths = Run at 50% for 60 seconds, increase to 70% for 30 seconds REPEAT * 8
MIDDLE DISTANCE GROUP:
A simple one today: Do your long slow run; enjoy music and run for 30 or 45 mins at a comfortable pace = I could not hold a conversation but could answer questions etc. for those with HR watch etc. keep HR below 130.
ALL - Jog home and do Core and stretch.
Thanks
John
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