Hi all
I hope training is going well. We are now going into week 3 in long speed endurance AND some special endurance I & II. In simple terms sessions will be more reflective of your event.
This is week 3 in a training block of 3 weeks plus 1 recovery week. We will aim to complete 3/4 running sessions and 2 circuit sessions in a week. Circuits are now only on Tuesday 1930 with Matthew and 1900 Thursday until the 01st April.
I will again emphasize that MORE IS NOT BETTER; we talk about training smart on the track - Lets do it. Please listen to your body and do not push it, there is no benefit to being injured.
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: 4 Runs plus 2 circuits session including Matthew Behans' yoga session: NB You must have one full day off.
Running session 1: 200s @ 90% by 6 with 5 mins rest. Use the pace calculator and if 90% is 28 secs run at 90% for 28 secs. (400m runners aim for 8)
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.
Running session 4:
After warm up, band work, sprint drill work and accelerations we are going to do quick 60mtrs.
60mtrs at 100% by 3 with 10 mins between each run
Please do on astro turf, track, v good forest path (UCD), good pitch etc.
For Middle Distance group: 4/5 runs plus 1/2 circuits sessions. One full day of recovery and do Matthew Behan Yoga session as recovery on a Tuesday.
Running session 1: 400s @ 800mtrs pb pace. by 2 with 90 secs rest and 5 mins between sets. Do 5 sets of 2 * 400. Work out your 400mtr time and run for that time at 800mtr PB pace.
Running session 2: 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 3: Threshold pace mile repeats * 5
5 * 1mile at Threshold pace with 3 mins rest between
Mile PB 5:20 Threshold Pace = 6.20
Mile PB 5.00 Threshold Pace = 5.59
Mile PB 4.45 Threshold pace = 5.40
Mile PB 4.30 Threshold pace = 5.24
Mile PB 4.15 Threshold pace = 5.09
Running session 4: 200s
200s @ 600mtr Pb pace (divide 600mtr PB by 3!!!) X 6 with 90 secs recovery and 6 mins between sets. Do 2 sets.
RECOVERY RUN: You can do another long slow run if the body feels good. If tired or tight do a roll and core session.
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.
Best
John
I hope training is going well. We are now going into week 3 in long speed endurance AND some special endurance I & II. In simple terms sessions will be more reflective of your event.
This is week 3 in a training block of 3 weeks plus 1 recovery week. We will aim to complete 3/4 running sessions and 2 circuit sessions in a week. Circuits are now only on Tuesday 1930 with Matthew and 1900 Thursday until the 01st April.
I will again emphasize that MORE IS NOT BETTER; we talk about training smart on the track - Lets do it. Please listen to your body and do not push it, there is no benefit to being injured.
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: 4 Runs plus 2 circuits session including Matthew Behans' yoga session: NB You must have one full day off.
Running session 1: 200s @ 90% by 6 with 5 mins rest. Use the pace calculator and if 90% is 28 secs run at 90% for 28 secs. (400m runners aim for 8)
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.
Running session 4:
After warm up, band work, sprint drill work and accelerations we are going to do quick 60mtrs.
60mtrs at 100% by 3 with 10 mins between each run
Please do on astro turf, track, v good forest path (UCD), good pitch etc.
For Middle Distance group: 4/5 runs plus 1/2 circuits sessions. One full day of recovery and do Matthew Behan Yoga session as recovery on a Tuesday.
Running session 1: 400s @ 800mtrs pb pace. by 2 with 90 secs rest and 5 mins between sets. Do 5 sets of 2 * 400. Work out your 400mtr time and run for that time at 800mtr PB pace.
Running session 2: 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 3: Threshold pace mile repeats * 5
5 * 1mile at Threshold pace with 3 mins rest between
Mile PB 5:20 Threshold Pace = 6.20
Mile PB 5.00 Threshold Pace = 5.59
Mile PB 4.45 Threshold pace = 5.40
Mile PB 4.30 Threshold pace = 5.24
Mile PB 4.15 Threshold pace = 5.09
Running session 4: 200s
200s @ 600mtr Pb pace (divide 600mtr PB by 3!!!) X 6 with 90 secs recovery and 6 mins between sets. Do 2 sets.
RECOVERY RUN: You can do another long slow run if the body feels good. If tired or tight do a roll and core session.
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.
Best
John
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