G'day boys
The following is the running program that will take me through to Worlds. All sessions are performed on a 400m grass running track with cleats on. I'll be running these sessions with Al Don from the Barramundi team.
Week 1 -10 x 200m sprints @ 70% Rating of Perceived Exertion (RPE). 10 x 200m recovery jog at 30-40% RPE.
Week 2 - 20 x 100m sprints @ 80% RPE. 20 x 100m recovery jog around the bends at 20-30% RPE.
Week 3 - 40 x 50m sprints @ 80% RPE. 40 x 50m recovery jog at 20-30% RPE.
Wee 4 - 30-40 mins of mixed plyometric running drills. Drills completed over 20m at 90-100% RPE. This is a recovery session in terms of workload, focus is on speed and power, not on fatigue.
This cycle is repeated 4 times - increasing the intensity of the sprints, and decreasing the intensity of the recovery jogs over the 4 cycles.
Alistair and I completed session 1 on Wednesday. It was a good session. The first 200m run was completed in 37sec, sprints 2 through 10 were completed in 39, 40 or 41 seconds. The first 5 full laps (sprint and recovery) were completed in about 1 min 50sec, the last 5 were completed on 2 mins.
This felt pretty comfortable really, the recovery run was still at a fair speed and it felt more like a continuous 4k run with faster and slower bits. Over the next 3 times that we complete this session (week 5, 9 and 13) we will increase the speed of the 200m sprints and i think it will become a great power and anaerobic capacity building protocol.
On a side note I crashed my pushy on the way to work on Thursday, it sucked. I missed the Thursday night game and the Sunday Firestorm session as a consequence, however i'll be back at training on Tuesday.
Build it up boys, looking forward to going for a run with a few of you blokes down in Coffs.
Mike
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1 comment:
Sorry Dave
I had already posted before i read that you had shinnies on the line.
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