Hi all,
SPRINTERS
We continue to focus on the indoors and event specific training. This phase covers Special Endurance I + II and Specific endurance. A good example is a split 400 for 400 runners. Or for our 200 runners 130 at 95% 1 minute 80 mtrs at 95% Rest 8 mins by 3 PLEASE SEE PACE CHART BELOW AND KNOW YOUR PACE FOR EACH SESSION
Monday: Gym
Tuesday: Speed Endurance: 6 X 120m @ 95% with 4 mins rest
Wednesday: Gym / Core /Mobility
Thursday: Special Endurance: All at 95%
400m runners: 300 6 mins 250 5 mins 200 4 mins 150 4 mins 100 4 mins 80 4 mins 50
200m runners: 150 6 mins 150 6 mins 120 5 mins 100 4 mins 80 4 mins 50
NB Base 95% on 150 / 300 metre time trial
Friday: REST
Saturday: 400 runners: Split 400 ie 250 @ 90% 90 secs 150 @90% 5 mins X 3
200 runners: 200 @ 90% 4 mins X 5
Sunday: REST
MIDDLE DISTANCE
Welcome MD runners:
Monday: Long slow run . NB slow but should be 60 mins at this stage of the season. Finish with 10 mins core.
Tuesday: 8 x 2mins 15 hard with 1 min jog. + 4 X 200 at 800 pb pace with 200 jog recovery + 2 x 200 fast rep with 200 jog + 10 mins easy on the grass (fast is 1 sec per 100 quicker than 800 pb pace)
Hard = 800 pb =
1:54 Hard = 75 per 400 or 3:08 per km
2:00 Hard = 78 per 400 or 3:15 per km
2:10 Hard = 83 per 400 or 3:28 per km
2:20 Hard = 88 per 400 or 3:40 per km
Wednesday: Gym/Core /mobility
Thursday: 20 mins easy run. 4X 400 @ Mile Pb pace with 1 min slow run BY 3
PLUS 4 X 300 Fast rep with 300 jog .
FAST REP: 800 pb = 300 time
1:54 300 = 42
2:00 300 = 51
2:10 300 = 54
2:20 300 = 58
Friday: REST
Saturday: SPEED SPEED SPEED: 12 x 200 with 2 mins rest Finn 27 Matthew 31 Sarah 32.5
Sunday: Lets chat Saturday and see how we feel
Looking forward to the week.
Thanks
John
SPRINTERS
We continue to focus on the indoors and event specific training. This phase covers Special Endurance I + II and Specific endurance. A good example is a split 400 for 400 runners. Or for our 200 runners 130 at 95% 1 minute 80 mtrs at 95% Rest 8 mins by 3 PLEASE SEE PACE CHART BELOW AND KNOW YOUR PACE FOR EACH SESSION
Monday: Gym
Tuesday: Speed Endurance: 6 X 120m @ 95% with 4 mins rest
Wednesday: Gym / Core /Mobility
Thursday: Special Endurance: All at 95%
400m runners: 300 6 mins 250 5 mins 200 4 mins 150 4 mins 100 4 mins 80 4 mins 50
200m runners: 150 6 mins 150 6 mins 120 5 mins 100 4 mins 80 4 mins 50
NB Base 95% on 150 / 300 metre time trial
Friday: REST
Saturday: 400 runners: Split 400 ie 250 @ 90% 90 secs 150 @90% 5 mins X 3
200 runners: 200 @ 90% 4 mins X 5
Sunday: REST
MIDDLE DISTANCE
Welcome MD runners:
Monday: Long slow run . NB slow but should be 60 mins at this stage of the season. Finish with 10 mins core.
Tuesday: 8 x 2mins 15 hard with 1 min jog. + 4 X 200 at 800 pb pace with 200 jog recovery + 2 x 200 fast rep with 200 jog + 10 mins easy on the grass (fast is 1 sec per 100 quicker than 800 pb pace)
Hard = 800 pb =
1:54 Hard = 75 per 400 or 3:08 per km
2:00 Hard = 78 per 400 or 3:15 per km
2:10 Hard = 83 per 400 or 3:28 per km
2:20 Hard = 88 per 400 or 3:40 per km
Wednesday: Gym/Core /mobility
Thursday: 20 mins easy run. 4X 400 @ Mile Pb pace with 1 min slow run BY 3
PLUS 4 X 300 Fast rep with 300 jog .
FAST REP: 800 pb = 300 time
1:54 300 = 42
2:00 300 = 51
2:10 300 = 54
2:20 300 = 58
Friday: REST
Saturday: SPEED SPEED SPEED: 12 x 200 with 2 mins rest Finn 27 Matthew 31 Sarah 32.5
Sunday: Lets chat Saturday and see how we feel
Looking forward to the week.
Thanks
John
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