Hi all
Week 3 of our first three week block. Wel ldone all and great work.
For sprinters/Hurdlers up to 400 your week:
Monday : S&C - Circuits
Tues: REST
Wed: Indoor Speed Session/Acceleration work= - Using plyos, sleds, acceleration bungy cord, blocks etc. This will be a pure speed session in the indoor facility from 1930 to 2100 - Please book on link below. We will run these circa every two weeks over the winter season
Thurs: General Prep on track. @ 80% 400 8 mins 350 6 mins 300 4 mins 200 3 mins 100 2 mins 60 i min 50
Fri: S&C
Saturday: Max Velocity session/running off the bend. Gradually accellerate to 95% as you come off the bend and hold for 40mtrs. plus Relay in 4 over 400 mtrs
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 - add 5 mins to last weeks run)
Tuesday: 20minutes easy (see below) + 6x 400 economy reps (See below) + 200 jog + 2x600 economy reps with 90secs rest +10mins easy
Wed: S&C
Thursday: 6x 1k repeats at Threshold pace (See below) with 2 mins rest + 10 mins easy + 6 by strides
Friday: Rest day
Saturday: FUN ON THE GRASS - with gradually building pace. 5 by Cross Country track (1 lap easy, 2 lap race tempo 1 lap closing 300)
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
Economy 400 Reps = 800pb 1:56 = 66 2:06=71 2:16=76 2:26=81 2:36=86 2:46=91
Economy 600 Reps = 800pb 1:56 = 1:39 2:10 = 1:49 2:20=1:57 2:40=2:12
1k Threshold = 800pb 1:56=3:35 2:10=3:52 2:20=4:05
Remember to listen to your body and I hope FB and SmcG are continuing to train well abroad!
Best
J
Week 3 of our first three week block. Wel ldone all and great work.
For sprinters/Hurdlers up to 400 your week:
Monday : S&C - Circuits
Tues: REST
Wed: Indoor Speed Session/Acceleration work= - Using plyos, sleds, acceleration bungy cord, blocks etc. This will be a pure speed session in the indoor facility from 1930 to 2100 - Please book on link below. We will run these circa every two weeks over the winter season
Thurs: General Prep on track. @ 80% 400 8 mins 350 6 mins 300 4 mins 200 3 mins 100 2 mins 60 i min 50
Fri: S&C
Saturday: Max Velocity session/running off the bend. Gradually accellerate to 95% as you come off the bend and hold for 40mtrs. plus Relay in 4 over 400 mtrs
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 - add 5 mins to last weeks run)
Tuesday: 20minutes easy (see below) + 6x 400 economy reps (See below) + 200 jog + 2x600 economy reps with 90secs rest +10mins easy
Wed: S&C
Thursday: 6x 1k repeats at Threshold pace (See below) with 2 mins rest + 10 mins easy + 6 by strides
Friday: Rest day
Saturday: FUN ON THE GRASS - with gradually building pace. 5 by Cross Country track (1 lap easy, 2 lap race tempo 1 lap closing 300)
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
Economy 400 Reps = 800pb 1:56 = 66 2:06=71 2:16=76 2:26=81 2:36=86 2:46=91
Economy 600 Reps = 800pb 1:56 = 1:39 2:10 = 1:49 2:20=1:57 2:40=2:12
1k Threshold = 800pb 1:56=3:35 2:10=3:52 2:20=4:05
Remember to listen to your body and I hope FB and SmcG are continuing to train well abroad!
Best
J
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