Thursday 15th 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:
4* 70 mtrs with 45 secs recovery BY 4 sets:  4 mins between sets   Getting slightly faster each set; 1st set at 85%; last set 90%.   

How to work out your pace for set  (NB IT IS ONLY A GUIDE BASED ON WORKING AT CIRCA 90% - Time will be thrown out by your day, wind, rain , cold etc. etc.):
eg Set 1;  PB per 100m = 13 secs
                 70 m =  13/100 * 70 = 9.1secs per 70 mtrs at PB pace= +12% for 85% effort= 9.1 + 15% = 10.5 per 70m
I.e. If you have a 13sec PB for 100 mtrs you do set 1 at 10.5 per 70m and get slightly faster each set up to last set at 10 secs per 70 mtrs.  

Middle Distance Group:
Split Miles:   4 * 400 with 90 secs recovery     
1st Mile at split PB plus 10%
   e.g.   MILE PB   
            4 mins 30                   Pace for set 1 = 67.5secs per lap PLUS 10% = 74secs per lap
            4 mins 45                   Pace for set 1=  71.25 secs per lap PLUS 10% = 78.4 secs per lap
            5 mins                        Pace for set 1= 75 secs per lap plus 10% = 82.5 secs per lap
            5 mins 15                   Pace for set 1 = 78.75 secs per lap plus 10% =  86.6 secs per lap
           5 mins 30                    Pace for set 1 = 82.5 secs per lap plus 10% = 90.75 secs per lap    

REST 4 mins

2nd Mile at split PB plus 5%
            4 mins 30                   Pace for set 1 = 67.5secs per lap PLUS 5% = 70.8 secs per lap
            4 mins 45                   Pace for set 1=  71.25 secs per lap PLUS 5% = 74.8 secs per lap
            5 mins                        Pace for set 1= 75 secs per lap plus 5% = 78.75 secs per lap
            5 mins 15                   Pace for set 1 = 78.75 secs per lap plus 5% =  82.6 secs per lap
           5 mins 30                    Pace for set 1 = 82.5 secs per lap plus 5% = 86.6 secs per lap 
 
REST 4 mins

3rd Mile at Split PB
e.g.   MILE PB    
            4 mins 30                   67.5 secs
            4 mins 45                   71.25
            5 mins                        75 secs 
            5 mins 15                   78.75 secs 
           5 mins 30                   82.5 secs 


 
Cool down and core