Hi all
Great to be starting a block of training where we specifically link to our competition events. Gym sessions must now be reduced to max 2 per week and must compliment our track sessions i.e. our track sessions take precedence and you are not to do something in the gym that leaves you tired/flat etc. on the track. TRAIN SMART. Please think about your indoor goals and talk to a coach about them. The indoors are scheduled for early February.
SPRINTERS
We move know to start thinking about 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 @ 90-95% 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: Speed: Blocks session to 30, 40, 50 , 60
Sunday: 400 runners: Split 400 ie 250 @ 90% 90 secs 150 @90% 5 mins X 3
200 runners: 200 @ 90% 4 mins X 5
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 2 mins 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 2
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: 15 mins easy + 5x 1k with 3 min jg + 6 strides to 120mtrs + 20 mins easy
800 pb = 1k Pace
1:54 = 3:08
2:00 = 3:15
2:10 = 3:28
2:20 = 3:40
Sunday: SPEED SPEED SPEED: 12 x 200 with 2 mins rest Finn 27 Matthew 31 Sarah 32.5
Looking forward to the week.
Thanks
John
Great to be starting a block of training where we specifically link to our competition events. Gym sessions must now be reduced to max 2 per week and must compliment our track sessions i.e. our track sessions take precedence and you are not to do something in the gym that leaves you tired/flat etc. on the track. TRAIN SMART. Please think about your indoor goals and talk to a coach about them. The indoors are scheduled for early February.
SPRINTERS
We move know to start thinking about 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 @ 90-95% 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: Speed: Blocks session to 30, 40, 50 , 60
Sunday: 400 runners: Split 400 ie 250 @ 90% 90 secs 150 @90% 5 mins X 3
200 runners: 200 @ 90% 4 mins X 5
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 2 mins 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 2
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: 15 mins easy + 5x 1k with 3 min jg + 6 strides to 120mtrs + 20 mins easy
800 pb = 1k Pace
1:54 = 3:08
2:00 = 3:15
2:10 = 3:28
2:20 = 3:40
Sunday: SPEED SPEED SPEED: 12 x 200 with 2 mins rest Finn 27 Matthew 31 Sarah 32.5
Looking forward to the week.
Thanks
John
| pace_chart_based_on_pb.xlsx |
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