Session will be held at the Point
Steady run to location (1K) approx
Drills
Session plan
- Start with one 300m lap to determine groups
Rest for 2 mins
2. 300m lap in groups. Staggered
Rest for 2 mins
3. Pair up runners Runner 1/Runner2.
Runner 1/ Runner2. Groups set off in opposite directions. One faster pace, one recovery. When a pair of runners meet, they turn around changing pace.
Groups should meet up 4 times. This should mean each runner does roughly:
2 X 100m faster pace
2 x 200m recovery.
2 minute recovery.
4. Single File running. Runners run in single file at recovery pace with coach at rear. When coach gives signal the tail runner increases speed to get to front of train. Repeat until everyone has had a turn. Aim for 2 x 300 laps.
Cool down back to Aldi
Darker nights: please wear something bright and preferably with something reflective and/or a light for safety
