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|Technical and session detail||Session
|7 Jan||Speed||Silly hat relay! Divided into teams of 3 of mixed ability. Each individual ran 200 metres x 8 =1600metres. Total for each team = 4.2k / First team came through in 21.14. Winning team presented with biscuits to go with morning coffee!||Jan & Colin|
|14 Jan||Endurance||Warmup – mobility followed by core strength drills: side lunges, “skater hops” and single and double leg hopping (controlled landing). Longer intervals – 5 minutes, 10 minutes and 7 minutes each with 2 minute static recovery.||Siobhan|
|21 Jan||Pyramid||1 min (1 min recovery), 2 mins (1 min), 3 mins (2 mins) 4 mins (2 mins) 5 mins (2 mins), 4 mins (2 mins) 3 mins (2 mins), 2 mins (1 min) 1 min.||Karin|
|28 Jan||Encourage technique/ dynamic build up/ speed and awareness.||Main session: Put into pairs (1 slower/1 faster runner). The pairs ran in opposite directions from the start line. We asked them to push themselves. When the faster runners met their slower partner, the slower runner turned and they both ran back to the start line together. 2 minute recovery x 4 repeats||Jan & Colin|
|4 Feb||Tempo||Low hurdle technical (run through with various arm positions to test posture)
Main: 10 minute tempo segments x 3 with 3min recoveries. Distance measured per set/person & reviewed
Mixed speed & form
(maintaining upright posture, high knees, dorsiflex feet, not swinging shoulders etc without the use of the arms to exagerate the form)
Warm up: Mobilsation with Anne
Technical: Low & medium hurdles with arms in various static positions (over head, on head, out to side, out in front & down at sides) x 2 sets
Flying 20's (20m build up/20m full speed/20m slow down) x 5 repeats
Repeat hurdles using low hurdles only – same arm positions x 2 repeats (maintaining form under fatigue)
Main: Indian file x 5 mins x 2 repeats in 2 groups
Warm up: Working down the body/ stretches
Preliminary: Teams - given 2 minutes taking it in turns to run to fetch dusters
Main: Paired work - each person runs 800m when returns recover while other person runs 800m x 3
Cool down: - stretch demonstrations from different members of the group
Warm up- Active- jog, high knees,bum flicks, jumping jacks, side step/high knees. And repeat.
Technical- fundamental movement- double leg. Squats- static and active.
Session. Parlauf in teams of 3; 4x800m
|4 Mar||Technique/Speed (Cadence)||
Technical : drills; march/skip/run. Cadence check
Session; 2 x lap, last 1/2 home streat speed, times 2; recovery; repeat laps/speed 8 x 400m = 3200m Cadence check
Warm up; run, mobilisation, drills.
Session: 2 x (5 mins, 3 mins,2 x 2 mins). 20 mins total. Regroup recovery. Change of pace as distance reduces.
Cooldown: run, stretch.
Warm ups paying particular attenton to leg mobilisation
Technical - form under fatigue; Hurdle course; 6 x low and 6 x med high. Asked group to go over at pace whilst keeping form. Used hill between reps x 5 reps in all
Main session - tempo sets with decreasing recoveries; 4 mins run+2.0 min static / 4 mins run+1.45min static /4 min run+1.5min min static / 4 min run + 1 min static/ 4 min run
Cool down/stretching etc
|25 Mar||Speed endurance||
Warm up- drill focus on speed and form
Main session- 4x200 (30 secs) x 4 with 3 mins between sets.
Cool down- jog lap and stretch
Warm up- upper body and ankle mobilisation, active drills - leg swings, leg cycling, lateral lunges, cariocas, skating, skipping
Main session- team running 3 per team 400m in cycled pairs (1, 1&2, 2&3, 3&1, etc.) - each runner to do 4 sets.
Cool down- jog lap and stretch
Warm up - working down body mobilisation, high knees, skipping, cariocas, etc
Main session -
Cool down - demonstrating own stretches/ group copy
|Colin & Jan|
Mobilisation drills - ladder
Circuits; 400 lap + pressups/tricep dips/hill/squats/lunges x 5
|Bev & Alex|