This set of sessions is Working on Leg Turnover.

   

Advanced

Intermediate 1

Int 2 (& Juniors)

Int 3

Races

   

Speed Endurance Group

     
27/09/18 Session

Pyramid

100m-200m-300m-400m-500m-400m-300m-200m-100m

 
Recovery

1 minute for every 100m run

Reps

1

1

1

1 miss 500

 

Aim for the last 100m to be the same time as the first. Pace accordingly

 
04/10/18 Session

HARD 200m repetitions

 
Recovery

30secs/rep

6Mins/set

30secs/rep

6Mins/set

30secs/rep

6Mins/set

30secs/rep

6Mins/set

Reps

2 sets of 4 reps

2 sets of 4 reps

2 sets of 3/4 reps

2 sets of 3 reps

 

It’s a static recovery between reps/ each rep flat out this is a tough one with only 30secs recovery, support each other.

 
11/10/18 Session

333

3 sets 3 reps 300m

 
Recovery 100m walk- per rep 3mins between sets 100m walk-per rep

3mins between sets

100m walk-per rep 3mins between sets 100m walk- rep

3mins

No. of reps 3 sets of 3 reps

(9 efforts)

3 sets of 3 reps

(9 efforts)

3 sets of 3 reps

(9 efforts)

3 sets 3reps 9 e
 

9 hard efforts important drop distance 200/100 if your pace is dropping by more than 10% of 1st effort.

 
18/10/18 Session

Into the valley

400-300-200-100-200-300-400

 
Recovery 2 mins 2 mins 2 mins 2 mins
  1 1 1 1
 

Commit to the first 400, use finish line for each rep so walk recovery take full 2mins

 
25/10/18 Effort distance

600m

 
Recovery

Full (up to 10 minutes!)

No. of reps

3

3

3

3

 

95% effort, all three as close as you can. This seems easy but it is not. Bring a warm jumper to put on between reps.

 
01/11/18 Session

Time Trial Choose your distance

 
Recovery

Full!

No. of reps

1

1

1

1

 

Pick your distance for this one. One rep so lots of warm up, drills, progressive lap & strides.