Speed & Combined Events Group – Speed Endurance

Week Commencing 7th June 2021

WARM UP

Two to three laps (or half a mile) steady running followed by:

Each drill is carried over 30m out and 30m 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)

DRILLS

Ankle strength work – focus on powering through the ankle and good ground contact with balls of the feet
All over 10m with walk back (each one twice)
Two Foot Forwards > Two Footed Backwards > Two Footed Lateral (left lead) > Two Footed Lateral (right lead) > Single Leg Left Forwards > Single Leg Right Forwards

MAIN SESSION

4x 600m based on target 400m race time – with full (8 to 12 minutes) Recovery

Target 400m = 58s > aim for 1m39s for each rep
Target 400m = 60s > aim for 1m43s for each rep
Target 400m = 62s > aim for 1m46s for each rep
Target 400m = 64s > aim for 1m49s for each rep
Every second difference on your 400m target time changes the 600m rep time by around 1.7s


Focus is on keeping relaxed throughout and holding form through every rep.

RPE Scale – below for reference

COOL DOWN AND STRETCH

RPE Scale 1