Please see todays Sunday session below. If you do not have a grass area within 2 km please substitute with fartlek session: Easy run for 8 mins, do warm up drills as below, then run for 2 mins at about 50% of max velocity ; then 1 min at 70% ; 2 mins 50%, 1min 70% by 8 - be careful running on hard ground. Finish with core and stretch as below.
For those with access to area to complete 200s see below.
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
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%
200s by 7 (sneaking up by 1) with 3 mins between each: For 400 and 800 runners we are looking for 10. 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 as per Thursday Zoom
CORE & STRETCH:
Plank Touch by 25 https://youtu.be/Lo4Sztl3euY
Stretch Calves in calf dog down stretch - 30 secs each calf
Plank Pass through 10 each side https://youtu.be/ExGK_oH6kN4
Stretch quads - lie on side as per training - 30 secs each side
Plank Elbow punch (into pillows) - 12 each side = Hold a plank on your elbows (with elbows/forearms) on a pillow – you then lift one elbow and drive into pillows (make sure you twist and drive from core at the top), then the alternative side and repeat until time is up
Hamstring stretch - 30 secs each hamstring
Russian Twists with weight (dumb bell, milk carton etc.) - 15 taps each side https://youtu.be/Yg47UxxV9Vc