Hi all
We have completed a month of General Physical Preparation phase (GPP) (and it has been v general and enjoyable). We will continue in the GPP phase BUT will now introduce more track work as well as ensuring there is some speed in 2/4 sessions.
For sprinters up to 400 your week:
Monday : S&C
Tues: General Prep on track. 100,200,300,400,500,300,100
Wed: Rest
Thurs: Max Velocity session. In and out over 120mtrs
Fri: S&C
Saturday: Speed session. One contact plyos, sled etc., acceleration drills on wall. Accelleration phase to 30,40,50,50,50 Finish with relay at 90%
Sunday: Sunday 200s: Warm up indoors, 3 X 3 @ 85% Rest 3 1/2 mins and 6 mins between sets. Finish with stretch and core session indoors
Middle Distance Group:
Monday: Long slow run. 30 to 60 mins at easy pace (you could hold a conversation)
Tuesday: 20minutes easy (see below) + 8x200economy reps (See below) + 200 jog (e.g.200 at 32 secs + 200 jog by 8)
Finish with 10 mins easy
Wed: S&C
Thursday: 30 min easy + 10 strides over 100 + 10 mins easy
Friday: Rest day
Saturday: Cross Country Drill: 320mtrs on grass with hurdles @ 8k pace, 320 mtrs on grass at 5k pace, 320 mtrs at closing race pace 5 mins rest BY 6
Sunday: Sunday 200s: Warm up indoors, 3 X 3 @ 85% Rest 3 1/2 mins and 6 mins between sets. Finish with stretch and core session indoors
Easy pace=
800PB =
1:56 = 6:45mile pace 2:10=7:15mile pace 2:20=7:35 mile pace 2:30=7:55 mile pace
Economy 200 reps = 800 pb 1:56 = 33secs 2:00=34 secs 2:06=35 secs 2:10=36 secs 2:20 =39secs 2:30=41secs 2:40=44secs
See you during the week and enjoy the sprinting montage below. Please look at body angles and where knees are (in frontside mechanics) as the ladies come off the bends, spot the cycle and apply to your own running.
Thanks
John
We have completed a month of General Physical Preparation phase (GPP) (and it has been v general and enjoyable). We will continue in the GPP phase BUT will now introduce more track work as well as ensuring there is some speed in 2/4 sessions.
For sprinters up to 400 your week:
Monday : S&C
Tues: General Prep on track. 100,200,300,400,500,300,100
Wed: Rest
Thurs: Max Velocity session. In and out over 120mtrs
Fri: S&C
Saturday: Speed session. One contact plyos, sled etc., acceleration drills on wall. Accelleration phase to 30,40,50,50,50 Finish with relay at 90%
Sunday: Sunday 200s: Warm up indoors, 3 X 3 @ 85% Rest 3 1/2 mins and 6 mins between sets. Finish with stretch and core session indoors
Middle Distance Group:
Monday: Long slow run. 30 to 60 mins at easy pace (you could hold a conversation)
Tuesday: 20minutes easy (see below) + 8x200economy reps (See below) + 200 jog (e.g.200 at 32 secs + 200 jog by 8)
Finish with 10 mins easy
Wed: S&C
Thursday: 30 min easy + 10 strides over 100 + 10 mins easy
Friday: Rest day
Saturday: Cross Country Drill: 320mtrs on grass with hurdles @ 8k pace, 320 mtrs on grass at 5k pace, 320 mtrs at closing race pace 5 mins rest BY 6
Sunday: Sunday 200s: Warm up indoors, 3 X 3 @ 85% Rest 3 1/2 mins and 6 mins between sets. Finish with stretch and core session indoors
Easy pace=
800PB =
1:56 = 6:45mile pace 2:10=7:15mile pace 2:20=7:35 mile pace 2:30=7:55 mile pace
Economy 200 reps = 800 pb 1:56 = 33secs 2:00=34 secs 2:06=35 secs 2:10=36 secs 2:20 =39secs 2:30=41secs 2:40=44secs
See you during the week and enjoy the sprinting montage below. Please look at body angles and where knees are (in frontside mechanics) as the ladies come off the bends, spot the cycle and apply to your own running.
Thanks
John
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