Sunday 200s - 15th March

Hi all

Thanks to those who posted comments on yesterdays session.

As always Sundays is 200s.

Firstly stay safe and follow the HSE guidelines .  Please discuss where you are going to complete session with your parents/guardians and practice social distancing.  Please leave a comment below to let us know how you got on.

SESSION:
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:
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 80mts @ 60%, 70%, 80%

Main set:
200s by 6 with 3 mins between each:   For 400 and 800 runners we are looking for 8.  Remember the times you are currently running to - we are looking for circa 80%.  If you are not sure of distance use a watch and run with the intensity we do sessions at, for your period of time.  I.e I would run for 31 secs then 3 mins break and so on.

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.

For today watch some block starts and enjoy : check out big arm split and first 3 steps - what is their body angle?  How long do they drive for?
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