Week beginning 31st May

Congrats to all on time trial and race results.  We are exactly where we would want to be circa 1 month out from championship.  Focus now will be on event specificity.

SPRINT / HURDLE GROUP
Monday:  Complete rest with stretch and foam roll session
Tuesday:
Max Velocity session:  Fly 100m runs x 3 with 12 mins (minimum) between each
40 mtr gradual acceleration then 100mtrs at 95-100%
Wed:  Circuit & Core session
Thursday:  Event specific i.e. Hurdlers carry 4 hurdles over and blocks.  Sprinters blocks to 20,30,40.   400mtrs Blocks and run the 1st bend.
Friday:  Mobility session
Saturday:  Speed through relay session
Sunday:  Sunday 200 / 250s (400 runners)

Middle Distance Group:
Monday:  Complete Rest with stretch and foam roll session
Tuesday:  We are also going to do fly 100m runs to work on our speed.  Fly 100m runs * 4 X 4 with 60 secs between each and 4 mins between sets.  AT 400 pb pace
Wed: Long slow run
Thursday: 4 * 400 @ mile PB pace x3  with 2 mins between runs and 8 mins between sets 
Friday: Circuits & Mobility session
Saturday:10 mins easy + 8 x 2mins hard with 1 min jog + 1 mile easy (hold a conversation) + 4x200 repitition pace (Finn37  - Sarah 40 as a guide) with 200 jog and finish with 10 min easy.
Sunday: 200/250s * 4 X 3   With 3 mins between runs and 6 mins between sets.