Thursday Track - SPEED SESSIONS
  This set of sessions are concentrating on prep for shorter track races for the indoor season
   

Advanced/ Womens Racing Group

Intermediate 1

Int 2 (& Juniors)

Int 3

26/10/17 Effort distance

150m

Recovery

6-10 minutes

No. of reps

5

4-5

3-4

3-4

 

95%+ effort on these. Full recovery. Work together on each rep if you can. These build your ability to run harder for longer (speed endurance).

02/11/17 Session

150m+150m

Recovery

30 secs, full recovery between sets

30 secs, full recovery between sets

30 secs, full recovery between sets

30 secs, full recovery between sets

No. of reps

3 sets

3 sets

2 sets

2 sets

 

95%+ effort on the 150m, but remember short recovery before the second one. Aim for the first and last 150m reps to be the same time. Full recovery between sets.

09/11/17 Effort distance 3 * 30m 3 * 30m 3 * 30m 3 * 30m
Recovery 3mins/6 mins 3mins/6 mins 3mins/6 mins 3mins/6 mins
No. of reps 4 sets 4 sets 3-4sets 3 sets
 

Accelerations from a crouch start, 100% effort. 3 min recovery after each and 6 between sets. This is power development work and should be explosive. You will need the rest.

16/11/17 Effort distance 30m acceleration/15m IN/ 15m OUT/ 15m IN/ 30m decelerate 30m acceleration/15m IN/ 15m OUT/ 15m IN/ 30m decelerate 30m acceleration/15m IN/ 15m OUT/ 15m IN/ 30m decelerate 30m acceleration/15m IN/ 15m OUT/ 15m IN/ 30m decelerate
Recovery 3mins/6 mins 3mins/6 mins 3mins/6 mins 3mins/6 mins
No. of reps 3 sets of 3 3 sets of 3 2-3 sets of 3 2-3 sets of 3
 

In and out flying reps. Similar to flying 30s, but in the OUT phase arm are relaxed and IN phase you purposefully work them. 95% effort on the reps.

23/11/17 Effort distance

100m-200m-300m-200m-100m

Recovery

2 mins/ 5mins

No. of reps

2-3 sets

2 sets

2 sets

2 sets

 

80-90% effort. This works your anaerobic system so will feel tough by the last few reps. Aim to keep them all the same effort.

30/11/17 Effort distance

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

Recovery

3-6 mins

No. of reps

1 set

1 set

1 set

1 set

 

80-85% effort on these reps. Aim for the last 100m to be the same time as the first. Pace yourself accordingly.

07/12/17 Effort distance

400m time trial

400m time trial

400m time trial

400m time trial

Start/Recovery

Full

Full

Full

Full

No. of reps

1

1

1

1

 

Flying 30s in warm up at 85-90% effort. Aim to seed yourselves into "races" and run with someone of a similar speed. Half the group time first half then change over.