| Category
|
Session
|
Notes
|
| Conditioning Work |
Two sets: 6 x 60 metres / 30-45 seconds
rest / 5-6 minutes between sets. |
Out of competition season or returning
from injury. Aimed at raising the pulse, working all the muscle groups, and
pushing the lungs towards a higher level of fitness. |
| Conditioning Work |
2 minutes jog, stretch session, 2
minutes jog then: 5 x 15 seconds fast stride/45 seconds jog; 5 x 30 seconds
brisk stride / 30 seconds recovery walk/jog; 10 minute jog to finish;
stretching at end. |
This can be done at any time of the
year, typically part of a non-competitive weekend. |
| Conditioning Work |
Circuits: Jog 2 minutes then go through
a complete stretch routine; 10 each: press-ups, sit-ups, squats; 2 minutes
rest; MAIN SESSION, two-three sets, 20 seconds for each exercise with no
stopping between each exercise, 3 - 5 minutes between sets: press-ups,
chinnies (like sit-ups, elbow to knee), step-ups (onto a bench or a chair),
dumb-bells (above the head), back extension (on floor, lift shoulders and
legs repeatedly off the ground), bench vaults (legs together, jump over a
bench or equivalent). 2 minutes jog and stretching to finish. |
The main session comprises of an arm
exercise, trunk exercise, leg exercise, working intensely for a short
period. You can develop this sesion to include a variety of equipment
depending on whether a conditioning gym or other facilities are available.
This is also a good session to do as one set after and fairly short track
session. |
| Speed |
8 sets: 30m fast, 40m stride, 80m fast /
2 to 5 minutes recovery depending on how intense you make the runs (more
intense in competition season). |
|
| Speed |
6 sets: 30m build-up, 30m flat-out /
slow walk back recovery; 15 minutes rest; 3 x 25m build-up, 75m fast / slow
walk back recovery. |
|
| Speed |
Practice starts using blocks; 30m flying
start timed; 10-15 minutes; 60m flying start timed. |
Standing start but clock starts when
foot touches ground after the start line |
| Speed |
300m very fast, 30 seconds rest, 100m
flat out |
Typical timed session to establish the
fitness of a 400m runner. Time taken at 300m and 400m mark. |
| Speed |
5 x 120m fast, slow walk back recovery
round complete track |
One or two sets with 8 to 20 minutes
between sets |
| Speed |
3 x 30m fast, 30m easy, 30m fast
|
Two to three sets with 5 to 12 minutes
recovery |
| Stamina |
150m brisk pace but not flat out, 3
minutes rest, 250m brisk, 4 minutes rest, 150m brisk |
Two to three sets with 6 to 8 minutes
between sets. This focuses on speed endurance, i.e., your body's ability to
tolerate how your muscles tie up when running a speed repeated distances
(lactic acid tolerance) |
| Stamina |
6 x 150m / 90 seconds recovery
|
One or two sets, 4 to 8 repetitions per
set. |
| Strength |
Leg work: 40m high knee runs; 10 low
hops (first with the right leg, then turn back with the left leg); 10 high
knee lift hops (as above but emphasis on raising the driving knee as high as
possible); feet together - jumps over hurdles (5 - 10 hurdles, 5 to 10 sets
at a height you can manage); 3 sets of 40 metre giant strides |
Plyometrics: For hops and bounds always
make sure the surface is even to prevent damage to ankles/legs |
| Strength |
Dumb-bells session (4 to 8 repetitions,
two-three sets of each exercise before moving on to next exercise): Overhead
arm raises; Lateral arm raises; Sit-ups (hold dumb-bell at chest); Squats
(dumb-bells at side); Bicep curl; Shadow boxing (three high punches, three
body level punches each arm, repeat 10 times) |
Emphasis on fast push slow careful
return |
| Strength |
Traditional circuits in an electronic
gym at advice of resident instructor. 4 to 8 repetitions per exercise.
|
If you can do more repetitions, increase
the weight. |
