Thursday 06th August

Hi all

We are continuing (to continue) to build on the Special Endurance phase.  We are looking for pace of 90 - 94% of PR. over repeat 200s.
PB 30 secs: 33.33 secs or quicker
PB 29 secs : 32.22 secs or quicker
PB 28 secs: 31.11 secs or quicker
PB 27 secs : 30 secs or quicker
PB 26 secs: 28.89 secs or quicker
PB 25 secs: 27.78 secs or quicker
PB 24 secs: 26.67 secs or quicker
PB 23 secs : 25.56 secs or quicker
PB 22 secs: 24.44 secs or quicker


ALL :
Warm up:
2 laps  maintaining social distance (ITS 2 METRES!!!) 
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
Hurdle step over drills:    One foot in-between each x 2;  Two feet front facing rhythm drill x 2;  Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.


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

Accelerations & Activation :
1 @ 60% @ 70% @ 80% 
Box Jump ups from static squat:   2 @ 24 inches then 4 at challenging height
 - PUT ON SPIKES -  acceleration @ 90 - 94%  (GOOD FORM)


SPRINT MAIN SET:  
200m X 3 with 4 mins rest     8 mins rest + repeat     

MIDDLE DISTANCE:
200mtrs @ 90%     2 mins rest     300mtrs @ 90%  2 mins rest  400mtrs @ 85% PB  2 mins rest     500 mtrs 85%    2 mins rest      600mtrs @ 80% pb      2 mins rest            800mtrs as quick as possible   


ALL= Cool down & Core