Warm up:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately
Accelerations to 80mts @ 60%, 70%, 80%,90%
Main Set:
Sprint Group: 300 70% * 2 200 80% * 3 100 90% * 3
Rest: 300 3 mins 200 3mins 30 100 4 mins
Please see pace chart below
Mid Distance: 800 * 5 5 mins rest between each
PACE:
2 min PB 2min 24 secs OR 1min 12 per 400
2.05 PB 2 min 30 secs OR 1min 15 per 400
2min10PB 2 min 36 secs or 1 min 18 per 400
2.15 PB 2 min 42 secs OR 1 min 21 per 400
2.20 PB 2 min 48 secs OR 1 min 24 per 400
2.25 PB 2 min 54 secs Or 1 min 27 per 400
2.30 PB 3 min OR 1 min 30 per 400
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately
Accelerations to 80mts @ 60%, 70%, 80%,90%
Main Set:
Sprint Group: 300 70% * 2 200 80% * 3 100 90% * 3
Rest: 300 3 mins 200 3mins 30 100 4 mins
Please see pace chart below
Mid Distance: 800 * 5 5 mins rest between each
PACE:
2 min PB 2min 24 secs OR 1min 12 per 400
2.05 PB 2 min 30 secs OR 1min 15 per 400
2min10PB 2 min 36 secs or 1 min 18 per 400
2.15 PB 2 min 42 secs OR 1 min 21 per 400
2.20 PB 2 min 48 secs OR 1 min 24 per 400
2.25 PB 2 min 54 secs Or 1 min 27 per 400
2.30 PB 3 min OR 1 min 30 per 400
| pace_chart_based_on_pb.xlsx |
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