5 minute AT run
4 x 250-150-50 (recovery is 1 minute after the 250, 30
seconds after the 150)
Recovery of 7 minutes in between sets.
Targets:
Men: 250 in sub 32, 150 in sub 20, 50 all out
Women: 250 in sub 36, 150 in sub 26, 50 all out
Strides - Stretching
5 minute AT run
2 x 200-400-200-200 (recovery is 2 minutes after the first 200, 4 minutes after the 400 and 1 minute in between the final two 200s) Recovery in between sets is 10 minutes of walking, jogging etc.
Targets:
Women: First 200 in 35, the 400 in 70, the final 2 200’s
in 36
Strides - Stretching
2 x 400-800-400-400 (recovery is 3 minutes after the first 400, 6 minutes after the 400 and 90 seconds in between the final two 400s – Important that all recovery is moving. Recovery in between sets is 12 minutes of walking, jogging, stretching etc.
Targets:
Men : First 400 in sub 70, next 800 in 2:20 – 2:30, final two 400’s in 70-73
Women: First 400 in sub 80, next 800 in 2:45, final two 400’s in 82-83
Strides-Stretching
1 mile in and out- 50m jog, 50m acceleration, 50m jog, 50m walk, repeat 4 laps
Shot put drills – Disc circle work.