Announcement
“Hard work beats talent when talent doesn’t work hard.” – Tim Notke
If you’re reading this it means you are about to take on the challenge of the optional day of training. Good for you!
It’s going to be a warm weekend / warming up in general. So continue to focus on hydration. It makes a big difference.
Saturday:
Sprinters & jumpers:
•10 minute warm up
•Drills
•5 strides of 10 seconds per stride
•1 by 25 seconds (90%), 3 minutes recovery. 1 by 20 seconds (95%) 4 minutes recovery. 1 by 15 seconds (@95%) 5 minutes rest recovery.
•2 sets (jumpers one set, and one round of the jumpers workout)
•Finish with a 5 minute walk for cool down
•Stretch & foam roll (30 minutes)
800m & 1 miler :
Long run today
Males: 45 minutes. Females: 38 minutes. Drills. 5 strides of 10 seconds per stride. Core & mobility (1 circuit) . Stretch & foam roll (30 minutes)
1 miler & 2 miler:
Long run today
Males(Gold) 65 minutes. Males(Blue) 45 minutes. Females: 40 minutes.
Drills. 5 strides of 10 seconds per stride. Core & mobility (1 circuit) . Stretch & foam roll (30 minutes)
Keep working hard. It’s worth it.
Coach Patrick
