Hi all
This is your recovery week. We have completed 3 weeks of a hard block so please help your body and follow the sessions. Please use the time you have this week to complete additional mobility sessions.
I
Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths. Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group: This is essentially a half week. Please do the 3 sessions below, one circuits/strength session and one mobility session.
Running session 1: 200s @ 90% by 3 with 5 mins rest. Use the pace calculator and if 90% is 28 secs run at 90% for 28 secs. (400m runners aim for 4)
Running session 2: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs 4 mins 30 mtrs 4 mins 30mtrs 4 mins 40 mtrs 4 mins 40 mtrs 4 mins 50mtrs 6 mins 50 mtrs
Running session 3: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
170mtrs @ 95% with 10 mins recovery by 4.
400mtr runners do 5.
For Middle Distance group:
Running session 1: Your long slow run, depending on your current level run for 30/45/60 mins at a pace which you could hold a conversation at.
Running session 2: 200s
200s @ 600mtr Pb pace (divide 600mtr PB by 3!!!) X 4 with 90 secs recovery and 6 mins between sets. Do 2 sets.
Saturday OR Sunday: 3km time trial : Use a watch etc to work out milage. Please be safe especially when crossing roads etc. Post your time to Mid-distance WhatsApp group.
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.
Best
John
This is your recovery week. We have completed 3 weeks of a hard block so please help your body and follow the sessions. Please use the time you have this week to complete additional mobility sessions.
I
Please do your run on the best surface you can find and be careful not to do much fast on the roads/paths. Do the warm up as we always do with mobility, bands, accelerations etc.
For Sprint group: This is essentially a half week. Please do the 3 sessions below, one circuits/strength session and one mobility session.
Running session 1: 200s @ 90% by 3 with 5 mins rest. Use the pace calculator and if 90% is 28 secs run at 90% for 28 secs. (400m runners aim for 4)
Running session 2: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
3 point to : 20mtrs 4 mins 30 mtrs 4 mins 30mtrs 4 mins 40 mtrs 4 mins 40 mtrs 4 mins 50mtrs 6 mins 50 mtrs
Running session 3: Please do on astro turf, track, v good forest path (UCD) etc.
After full warm up and accelerations.
170mtrs @ 95% with 10 mins recovery by 4.
400mtr runners do 5.
For Middle Distance group:
Running session 1: Your long slow run, depending on your current level run for 30/45/60 mins at a pace which you could hold a conversation at.
Running session 2: 200s
200s @ 600mtr Pb pace (divide 600mtr PB by 3!!!) X 4 with 90 secs recovery and 6 mins between sets. Do 2 sets.
Saturday OR Sunday: 3km time trial : Use a watch etc to work out milage. Please be safe especially when crossing roads etc. Post your time to Mid-distance WhatsApp group.
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.
Best
John
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