Thurs 03rd Dec Session

Hi all

This block is focused on Acceleration, Max Velocity and Speed Endurance.    For the sprinters today it will be a Max Velocity Session and for Mid Distance it is an interval session over 600.


Warm up Both Groups:
3 laps 
Walk 20 mtrs on toes              Hamstring sweeps 20 mtrs    Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg) 
Full plank:  Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
Carioca side steps to 30 mtrs
Back Wards running to 30 mtrs
Find a line and short hops in all directions - both legs, left leg, right leg.

Sprint form drills:
​Skipping a  20 m  X 2   
Cycling  20 m X 2                 Knee up to up 20mtrs  
Quick Leg 20m                     Alternating quick leg 20m

Accelerations & Activation :
80mtrs getting up to @ 60% @ 70% @ 80% @ 90 - 94%  (GOOD FORM)

Sprint Group:
3 * 150  with 8 mins between runs at 95%   

3 slow laps with circuit exercise every 100 mtrs on first 2 laps and stretch every 100 mtrs on 3rd lap.

Middle Distance Group:
10 mins easy running
600 mtr intervals at 80% 800mtr pb pace  
2 * 3 * 600    4 mins between reps and 8 mins between sets
800 PB                                    600m Pace:                 Pace Per 100mtr
2:00                                             1:48                             18secs
2:10                                              1:57                            19.5secs
2:20                                              2:06                             21 secs
2:30                                              2:15                             22.5 secs
2:40                                              2:24                             24 secs
2:50                                               2:33                             25.5 secs                              

Finish with 120 mtr strides by 6.
2 cool down laps and stretch every 100 mtrs.