Hi all
A new training block starts this week. You will be excited to hear that we move into a phase of race specificity. This week we are having a Time Trail Saturday (and some athletes are lucky enough to be racing on Saturday on the lovely Mary Peters track in Belfast). 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: 3 training sessions plus Time Trial Saturday AND mobility session: NB You must have Wednesday and Friday fully off.
NB before all sessions complete full warm up, accelerations and sprint drills. At end of session complete cool down stretch and core.
Tues
Full warm up, accelerations etc.
150s: 150 @ 90% 10 mins between runs X 4
Thurs: Accelerations:
After full warm up and accelerations.
Spikes On.
Set up blocks and when ready:
Practice start by 3 to 10 mtrs.
Blocks to : 20mtrs x2 30 mtrs X 2 15 mins break Blocks to 60mtrs
THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.
Saturday:
TIME TRIALS & Race in Belfast:
From Blocks: 300mtrs 20 mins 150 mtrs
Sunday: 200s
Maintain Time from Sun 23rd 2 X 4 200s with 4 mins between each and 8 mins between sets
For Middle Distance group:
3 track sessions, Time Trail plus 1 long run and 1 mobility/circuits session. You must fully rest Wednesday and Friday.
Monday: Long slow run
Tuesday:
400 @ 800 race pace
60 secs
200 @ 800 race pace - 1 sec
10 mins rest Repeat
Finish with 3 by 100 mtrs on the bend.
Thursday:
400 @ 800 race pace
3 mins
300 @ 800 race pace
3mins
200 @ 800 race pace - 1 sec per 100
3mins
200 @ 800 race pace
4 by strides on the grass
Saturday :
Race or Time Trial
Time Trial=
600mtrs
20 mins
300mtrs
Finish with 120 mtr strides by 3.
2 cool down laps and stretch every 100 mtrs.
Sunday: 200s
Maintain Time from Sun 23rd 2 X 4 200s with 4 mins between each and 8 mins between sets
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.
Best
A new training block starts this week. You will be excited to hear that we move into a phase of race specificity. This week we are having a Time Trail Saturday (and some athletes are lucky enough to be racing on Saturday on the lovely Mary Peters track in Belfast). 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: 3 training sessions plus Time Trial Saturday AND mobility session: NB You must have Wednesday and Friday fully off.
NB before all sessions complete full warm up, accelerations and sprint drills. At end of session complete cool down stretch and core.
Tues
Full warm up, accelerations etc.
150s: 150 @ 90% 10 mins between runs X 4
Thurs: Accelerations:
After full warm up and accelerations.
Spikes On.
Set up blocks and when ready:
Practice start by 3 to 10 mtrs.
Blocks to : 20mtrs x2 30 mtrs X 2 15 mins break Blocks to 60mtrs
THIS IS NOT FITNESS IT IS A TECHNICAL SPEED SESSION.
Saturday:
TIME TRIALS & Race in Belfast:
From Blocks: 300mtrs 20 mins 150 mtrs
Sunday: 200s
Maintain Time from Sun 23rd 2 X 4 200s with 4 mins between each and 8 mins between sets
For Middle Distance group:
3 track sessions, Time Trail plus 1 long run and 1 mobility/circuits session. You must fully rest Wednesday and Friday.
Monday: Long slow run
Tuesday:
400 @ 800 race pace
60 secs
200 @ 800 race pace - 1 sec
10 mins rest Repeat
Finish with 3 by 100 mtrs on the bend.
Thursday:
400 @ 800 race pace
3 mins
300 @ 800 race pace
3mins
200 @ 800 race pace - 1 sec per 100
3mins
200 @ 800 race pace
4 by strides on the grass
Saturday :
Race or Time Trial
Time Trial=
600mtrs
20 mins
300mtrs
Finish with 120 mtr strides by 3.
2 cool down laps and stretch every 100 mtrs.
Sunday: 200s
Maintain Time from Sun 23rd 2 X 4 200s with 4 mins between each and 8 mins between sets
Lets all train smart and please post any questions on the comments here or on the group WhatsApp.
Best
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