Part 3 of 3 Speed Sessions: The Run

MUSINGS FROM A COACH - 20 AUGUST '24

Part 3 of 3 Speed Sessions: The Run

Sprint Straights, Jog Turns. This is a track session. I know some of you don't like the track, but I guarantee that you'll like this set! The goal of this session is to increase turnover, increase speed and increase 'comfort' at increased speed.

The first rule of any speed set is to ease into the first interval. After that, this session is essentially max effort (with good form) followed by easy recover...repeat.

Warm Up

-10 to 15min EASY run

-Neuromuscular Activation Drills, Run Drills

-5 x 20sec pickups, 40sec EASY (pickups are efforts starting at 50% and ending around 80% building through the 20 seconds)

Main Set

-4 x (4 x 400: Sprint straight-aways, jog/wallk turns)take 4min break after every 4 x 400)

Recovery

-Easy cool down (10min minimum)

This is a challenging set, but will be very rewarding. You don't need a stop watch, you don't have send offs. You just sprint the straights and jog the turns. Have fun!

Gratefully, 

Mark CEO Team MPI