Week Starting 25/10/2021

Hi all

Week 3 now completed of a 4 week block , so this week is a half week until Sunday.  A number of athletes will be competing in cross country Sunday so we will taper to Cross Country Championships. .

For sprinters/Hurdlers up to 400 your week:
Monday : S&C - Circuits
Tues:  General Prep on track. @ 80%  300 4 mins 200 3 mins 100 2 mins  50 Mtrs   6 mins Repeat 
Wed: REST
Thurs: Speed :  3 to 20mtrs   3 to 30 mtrs    2 to 40 mtrs   1 to 50 mrs    (IF TOO COLD /WET we will do 50 turnarounds = 3 * 50   * 4)
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  * 4
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: 3x 600M repeats at Fast reps (See below) with 2 mins rest  REPEAT   + 10 mins easy +  6 by strides over 80 mtrs    +10mins easy 
Wed:  S&C
Thursday:    200 at Fast Rep (See below)   * 6   Rest  8 mins REPEAT    
Friday: Rest day
Saturday:    FUN ON THE GRASS  ONLY FOR THOSE NOT COMPETING SUNDAY - 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 
FAST REPS=
800PB = for 600m pace
1:56 = 1:27    2:10=1:37   2:20=1:45    2:30=1:53
800 PB = 200m pace
1:56 = 29    2:10=32   2:20=35   2:30=37

Best
​J