Thursday 08th Session

Warm up Both Groups:
8 mins slow jog 
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 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 Main Set:
3* 80 mtrs with 2 mins recovery BY 4 sets:   Getting slightly faster each set; 1st set at 90%; last set 95%.   6 mins between sets

Middle Distance Group:
Split Miles:   4 * 400 with 90 secs recovery     
1st Mile at split PB plus 10%
= PB    4 mins 30   = 67secs per lap PLUS 10% = 73secs per lap
            5 mins = 75 secs per lap plus 10% = 82.5 secs per lap
 REST 4 mins :   2nd Mile at split PB plus 5%
 REST 4 mins:   3rd Mile at Split PB

Cool down and core