Hi all
Congratulations on getting through the last 3 weeks. We now have a half week/recovery week with a time trial Saturday. Sprint Group are doing a 300 20mins 150. Middle Distance Group are doing a 1 mile time trial Saturday and an 800 time trial on Sunday Morning.
This week is exactly what it says on the tin , a half week.
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:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately
Accelerations to 80mts @ 60%, 70%, 80%,90%
Main Set:
Sprint Group: 150 70% * 2 100 80% * 3 50 90% * 3
Rest: 300 3 mins 200 3mins 30 100 4 mins
See pace chart from Tuesday 20th Session and stick to it.
In the 150 you are just getting up and running with a nice tempo - it is essentially strides over 150.
Mid Distance: 400 * 5 3 mins 30 rest between each @ 800 pace from Tuesday 20th.
PACE:
2 min PB 2min 24 secs OR 1min 12 per 400
2.05 PB 2 min 30 secs OR 1min 15 per 400
2min10PB 2 min 36 secs or 1 min 18 per 400
2.15 PB 2 min 42 secs OR 1 min 21 per 400
2.20 PB 2 min 48 secs OR 1 min 24 per 400
2.25 PB 2 min 54 secs Or 1 min 27 per 400
2.30 PB 3 min OR 1 min 30 per 400
Do not go faster than the indicated pace, it is a recovery week = Finn/Max 1min 12 per 400 Sarah = 1 min 24 Matthew 1 min 18 and so on. Focus on getting a nice relaxed rhythm / easy running.
2 cool down laps with 4 stretches and 4 exercises on each lap.
Congratulations on getting through the last 3 weeks. We now have a half week/recovery week with a time trial Saturday. Sprint Group are doing a 300 20mins 150. Middle Distance Group are doing a 1 mile time trial Saturday and an 800 time trial on Sunday Morning.
This week is exactly what it says on the tin , a half week.
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:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately
Accelerations to 80mts @ 60%, 70%, 80%,90%
Main Set:
Sprint Group: 150 70% * 2 100 80% * 3 50 90% * 3
Rest: 300 3 mins 200 3mins 30 100 4 mins
See pace chart from Tuesday 20th Session and stick to it.
In the 150 you are just getting up and running with a nice tempo - it is essentially strides over 150.
Mid Distance: 400 * 5 3 mins 30 rest between each @ 800 pace from Tuesday 20th.
PACE:
2 min PB 2min 24 secs OR 1min 12 per 400
2.05 PB 2 min 30 secs OR 1min 15 per 400
2min10PB 2 min 36 secs or 1 min 18 per 400
2.15 PB 2 min 42 secs OR 1 min 21 per 400
2.20 PB 2 min 48 secs OR 1 min 24 per 400
2.25 PB 2 min 54 secs Or 1 min 27 per 400
2.30 PB 3 min OR 1 min 30 per 400
Do not go faster than the indicated pace, it is a recovery week = Finn/Max 1min 12 per 400 Sarah = 1 min 24 Matthew 1 min 18 and so on. Focus on getting a nice relaxed rhythm / easy running.
2 cool down laps with 4 stretches and 4 exercises on each lap.
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