Tuesday 21st July Session

Hi all

You loved last Tuesday so much we are going to build on the Special Endurance phase.  We are looking for pace of 90% - 94% of PR.

ALL :
Warm up:
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 inbetween each x 2;  Two feet front facing rythm 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 metres  X 2   
Cycling  20 m X 2                 Knee up to up 20mtrs  
Quick Leg 20m                     Alternating quick leg 20m

Accelerations & Activation :
1 @ 60% @ 70% @ 80% 
Box Jump ups from static squat:   2 @ 24 inches then 4 at challenging height
 - PUT ON SPIKES -  acceleration @ 90%  (GOOD FORM)

COMPETITION:  KNEE UP TOE UP SPRINTER HURDLE DRILL and race to get cone.

SPRINT MAIN SET:  (Slightly reduced total distance with longer rests so intensity can increase)
(400 runners only 300mtrs)   10 mins.   250mtrs.  10 mins.   200mtrs 9 mins    150mtrs 8 mins 100mtrs 8 mins.     60mtrs 5 mins   50 mtrs      ALL at 90 - 95% 

MIDDLE DISTANCE:
200mtrs @ 90%     2 mins rest     300mtrs @ 90%  2 mins rest  400mtrs @ 85% PB  2 mins rest     500 mtrs 85%    2 mins rest      600mtrs @ 80% pb      2 mins rest            800mtrs as quick as possible    


COOL DOWN & CORE ALL