Session Thursday 02nd April

Hi all,

I hope you and yours are all well and staying safe.

If you don't have somewhere appropriate to complete session please do a fartlek session.

Todays session is in the General Specific phase.

Warm Up:
Active plank by 15; 15 Air Squats; single leg body weight dead lift (8 each leg)    x 3 sets

Run for 2 minutes

30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps


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 50mts @ 60%, 70%, 80%,90%

MAIN SESSION:
5 OR10 full press-ups; stride for 15 seconds,  60 seconds rest X 10

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.

Todays YouTube link is Part one of the series on Eliud Kipchoge preparing to run a sub 2hr marathon.  To run 2 hrs for the marathon you need to run 4min34secs per mile - mind blowing  - anything is possible.  Enjoy how humble the man is and how he engages with the group in training to all of the group atheletes and his benefit.