Thanks All for todays Sunday session. For the record: 4*200 at 70% with 90 secs rest BY 3 sets. 4 mins between sets.
Session Tuesday 06th
Warm up Both Groups:
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 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: Tempo Session
50mtrs @ 90% 45 secs rest 100mtrs @ 90% 1min 15 rest 150mtrs @ 80% 2mins 30 rest 200 mtrs @ 80% 2mins 30 rest 250mtrs @ 75% 3mins rest 300mtrs @ 75% 3mins rest 200 @ 80% 2mins 30 rest 100 mtrs @ 90%
SEE PACE CHART BELOW AND KNOW WHAT YOU NEED TO HIT FOR EACH. Remember hitting different times changes the session.
Sprint group cool down & core: 2 laps with 4 stretches and 4 exercises each lap.
Mid Distance / Cross Country Group: Repetition training to improve aerobic power, speed and economy of running:
Main Set: 8 mins Easy Running
600 + 600 jog
600 + 600 jog
400 + 400 jog
400 + 400 jog
400 + 400 jog
4 * 200 with 200 jog
10 easy running
Cool down stretch and core
PACE FOR Repetition Running:
Sarah Finn Max Matthew
600 2:00 1:43 1:43 1:55
400 88 76 76 83
200 40 34 34 38
These are based off mile times. Please workout what you will need to hit per 100mtrs on each run so you have same ready to get your timing right.
Session Tuesday 06th
Warm up Both Groups:
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 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: Tempo Session
50mtrs @ 90% 45 secs rest 100mtrs @ 90% 1min 15 rest 150mtrs @ 80% 2mins 30 rest 200 mtrs @ 80% 2mins 30 rest 250mtrs @ 75% 3mins rest 300mtrs @ 75% 3mins rest 200 @ 80% 2mins 30 rest 100 mtrs @ 90%
SEE PACE CHART BELOW AND KNOW WHAT YOU NEED TO HIT FOR EACH. Remember hitting different times changes the session.
Sprint group cool down & core: 2 laps with 4 stretches and 4 exercises each lap.
Mid Distance / Cross Country Group: Repetition training to improve aerobic power, speed and economy of running:
Main Set: 8 mins Easy Running
600 + 600 jog
600 + 600 jog
400 + 400 jog
400 + 400 jog
400 + 400 jog
4 * 200 with 200 jog
10 easy running
Cool down stretch and core
PACE FOR Repetition Running:
Sarah Finn Max Matthew
600 2:00 1:43 1:43 1:55
400 88 76 76 83
200 40 34 34 38
These are based off mile times. Please workout what you will need to hit per 100mtrs on each run so you have same ready to get your timing right.
| pace_chart_based_on_pb.xlsx |
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