Lockdown Training (Speed Group)

Due to the National Lockdown restrictions currently in place, we can’t train as a group. But, that doesn’t stop us, as coaches, supporting you and doesn’t stop you, as athletes, keeping fit, active and in training so when we get back to training we are all ready to hit the ground running.

We’ll be updating this page weekly with some suggested sessions for you, there will be a session you can do in a park or other public space and a session that you can do at home as an alternative.

When running / training please remember these key guidance and safety points:
– Only run or train with members of your household, your support bubble, or one person from another household outdoors in a public place (maintaining social distancing).

– If you are running in the dark, wear reflective / bright clothing and lights.

– Run in well-lit areas.

– Give priority to pedestrians.

– Have fun and stay safe.

If you have any questions, send them direct to the coaches on email to coaching@darlingtonharriers.com

RPE Scale:

The RPE (Rated Perceived Effort) Scale is something we will be referring to in training, so we thought now is as good a time as any to start using it. The scale runs from 0 – 10, the numbers relate to how easy or difficult you should find an activity. The numbers are explained in the table below, please familiarise yourself with the scale:

RPE Scale

Week Commencing 15th March 2021

Outdoor Session:

We’ve set a few different session suggestions this week, when doing any of the sessions please do the warm up and plyometric work before diving into the main session.

Warm Up: try to do the usual dynamic warm up (see bottom of page if you need reminding)

Plyometrics: All done over 10m with walk back
Backward Pogo
Forward Pogo
Lateral Pogo (left leg lead)
Lateral Pogo (right leg lead)
Single Leg Pogo (left)
Single Leg Pogo (right)

Main Session 1:
Sprint Pyramid (on as flat a route as possible)
All at RPE 9 – 10 with walk back recovery
5s > 10s > 15s > 20s > 25s > 30s > 35s > 40s > 45s > 40s > 35s > 30s > 25s > 20s > 15s > 10s > 5s
Full recovery (five to eight minutes)
Repeat


Cool Down: five to ten minute run and usual stretches

Main Session 2:
Sprint Hill Pyramid (on an uphill)
All at RPE 9 – 10 with walk back recovery
5s > 10s > 15s > 20s > 25s > 30s > 35s > 40s > 45s > 40s > 35s > 30s > 25s > 20s > 15s > 10s > 5s
Full recovery (five to eight minutes)
Repeat

Cool Down: five to ten minute run and usual stretches

Main Session 3:
40 minute run
5 minutes at RPE 4-6
2 minutes of 10s at RPE 9 / 10s at RPE 2-3
5 minutes at RPE 4-6
2 minutes of 20s at RPE 9 / 20s at RPE 2-3
5 minutes at RPE 4-6
2 minutes of 30s at RPE 9 / 30s at RPE 2-3
5 minutes at RPE 4-6
4 minutes of 40s at RPE 9 / 40s at RPE 2-3
5 minutes at RPE 4-6
5 minutes if 50s at RPE 9 / 50s at RPE 2-3

or – head out for a 40 minute run and drop in various elements of different paces (this is just Fartlek running – it means “Speed Play” in Swedish, it doesn’t need to be rigid to times and speeds, just play with the speed. A good way to do it, it to run with a partner and take turns in injecting speed at random times for random distances)

Cool Down: five to ten minute run and usual stretches

At Home Session:

Warm Up: on the spot running steadily (not full speed) for two minutes and 30 seconds of Jumping Jacks

Main Session:
45 seconds on each exercise / 15 seconds in between
Walk Outs
Glute Bridge
Low Plank
Push Ups
Wall Sit
In & Out Crunches
Arm Raises
Squats
High Plank Round The Clock (In plank position lift right arm, then right leg, then left leg, then left arm – keep going for the 30s)
45s Lunge Hold (45s on each leg)

Rest two minutes
Repeat two / three times

Finisher:
Jump Squats x12
Ice Skaters x12
Reverse Lunge to High Knee x12 (12 on each leg)
No rest between, rest for 90s after all three and repeat two/three times

Cool Down: on the spot slow running and usual stretches


Usual Dynamic Warm Up:
In case you need reminding – this is the normal dynamic warm up that we do at all of our sessions.

Each drill is carried over 40m out and 40m back with no rest between
1. Skips with Arm Rotations (biceps brushing the ears)
2. Side Skips with Arm Swings
3. Skip, Skip, Lunge
4. Carioca (with power steps)
5. Backwards Running (heel up to butt and big kick out)
6. High Skips
7. Skips for Distance
8. 3x Accelerations (walk back)

If you need any support please get in touch with Ste or Andy.