Week starting 10th May

We are on week 3 back on the track. We expect to be competing in July and August.

You should all be completing one mobility session (think Matthew yoga sessions) plus one circuit session (all circuit sessions are in the blog so pick one). 

Please listen to your body and do not push it, there is no benefit to being injured.

For Sprint group: 4 Runs plus 1 circuit session and 1 mobility session:  NB You must have one full day off.
NB before all sessions complete full warm up, accelerations and sprint drills.  At end of session complete cool down stretch and core.

Tues 11th
Full warm up, accelerations etc.
300s: 2x300  x 3    4 mins between runs and 8 mins between sets  
We are looking for a constant pace.   

Thurs 13th: Accelerations:  
After full warm up and accelerations.
Spikes On.
Set up blocks and when ready:
Blocks to : 20mtrs x2      30 mtrs X 2       40 mtrs  X 3  
Repeat by 2 :  BLOCKS for set 1 only
Minimum of 4 mins rest between all runs.  THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.

Saturday 15th May:
Short Speed Endurance through baton pass
After full warm up and accelerations.  Pairs race over 100 mtrs with baton pass between 40 & 60 mtrs

 
Sunday 16th May: 200s are back 
Today is Sunday 200s and Speed Endurance and in particular it is long speed endurance:
We are slowly moving the intensity up.   IF YOU HELD 32 SECS SUNDAY 09th YOU ARE NOW LOOKING FOR 31.  ie all times improved by 1 sec.
3 * 200 @ 85% with 3 mins 30 secs rest   BY 3   6 minutes between sets  (over the next couple of weeks we will start to squeeze this to 90%)
PB :                 Target 
23                     28.4 
24                     29.6 
25                     30.8 
26                     32.1 
27                     33.3 
28                     34.5 
29                     35.8 



For Middle Distance group: 
4 track sessions plus 1 long run and 2 mobility/circuits session.  Do one double day as YOU MUST HAVE ONE FULL DAY REST

Tuesday:  300s @ 800mtrs pb pace *3 X 3 sets with 75 secs between run and 8 mins between sets  
i.e. 
1 mins 55 secs 800 PB = 14.375 per 100 = 43.125 per 300
2 mins 800 PB = 15 secs per 100= 45 secs per 300
2 mins 05 secs = 15.62 secs per 100 = 300 time of 46.87
2 mins 10 secs = 16.25 per 100 = 300 time of  48.75
2 mins 15 secs = 16.875 per 100 = 300 time of 50.63
2 mins 20 secs = 17.5 per 100 = 300 time of 52.50
2 mins 25 secs = 18.12 per 100 = 300 time of 54.375

Finish with 3 by 100 mtrs on the bend.

Thursday:  Split Miles -  ITS FOUR
4 * 400 with 80 secs recovery      BY 4

​PACE AS Follows
1st split Mile (4*400) at split mile PB plus 10%
   e.g.   MILE PB   
            4 mins 30    Pace for set 1 = 67.5secs per lap PLUS 10% = 74secs per lap     18.5 per 100
            4 mins 45    Pace for set 1=  71.25 secs per lap PLUS 10% = 78.4 secs per lap  19.6 p 100
            5 mins         Pace for set 1= 75 secs per lap plus 10% = 82.5 secs per lap      20.6 p 100
            5 mins 15    Pace for set 1 = 78.75 secs per lap plus 10% =  86.6 secs per lap   21.6 p 100
           5 mins 30   Pace for set 1 = 82.5 secs per lap plus 10% = 90.75 secs per lap      22.7 p 100    

REST 3 mins 45

2nd split Mile (4*400) at split mile PB plus 5%
            4 mins 30                   Pace for set 1 = 67.5secs per lap PLUS 5% = 70.8 secs per lap
            4 mins 45                   Pace for set 1=  71.25 secs per lap PLUS 5% = 74.8 secs per lap
            5 mins                        Pace for set 1= 75 secs per lap plus 5% = 78.75 secs per lap
            5 mins 15                   Pace for set 1 = 78.75 secs per lap plus 5% =  82.6 secs per lap
           5 mins 30                    Pace for set 1 = 82.5 secs per lap plus 5% = 86.6 secs per lap 
 
REST 3 mins 45 secs

3rd Split Mile at Split PB
e.g.   MILE PB    
            4 mins 30                   67.5 secs
            4 mins 45                   71.25
            5 mins                        75 secs 
            5 mins 15                   78.75 secs 
           5 mins 30                   82.5 secs 

4th Split Mile at Split PB as above


Saturday : 
Warm up exercises, accelerations etc.
10 mins easy running
+ 3 *1k interval pace with 3 min recovery jog + 4 X 400 Repetition pace with 400 recovery jog

800 PB     1k interval Pace:           400 mtr repetition pace
2:00                3.10                             68secs
2:10                 3.22                            73secs
2:20                3.35                            78secs
2:30                3.48                            83 secs
                      

Finish with 120 mtr strides by 3.
2 cool down laps and stretch every 100 mtrs.

Sunday: 200s  
Today is Sunday 200s and Speed Endurance and in particular it is long speed endurance:
We are slowly moving the intensity up.  1 SEC FASTER THAN SUNDAY 09th
3 * 200 @ 85% with 3 minutes30 rest   BY 3   6 minutes between sets  (over the next couple of weeks we will start to squeeze this to 90%)
PB :                 Target 
23                     28.4 
24                     29.6 
25                     30.8 
26                     32.1 
27                     33.3 
28                     34.5 
29                     35.8 ​
30                     36.5



Lets all train smart and please post any questions on the comments here or on the group WhatsApp.

Best

John