Tuesday Running Session

Hi all,

Remember to stay safe and agree where you are doing session with your parent/guardian.

SESSION:
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 8 each leg

Sprint form drills: (Form is crucial, study the you tube clip in last Tuesday session below and I look forward to seeing you all executing perfectly)
​Skipping a  20 metres
Skipping b 20 metres
Ankling 20 m
Cycling  20 m
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg
bent leg bound 3 each leg
bench runs (if park bench, step , low wall)

Accelerations to 60mts @ 60%, 70%, 80%,90%

Main Session : 100mtr turnarounds.
100meters on 13 (if you pb in 11) OR 14 OR 15 OR 16 seconds (add 2 seconds to your pb)
Rest 90 secs and repeat by 8  (Hugo, Finn and other 400/800 runners please complete 12)

Jog home and complete core/stretch cool down.

Best and enjoy
John