We are approaching the key part of the season with races coming thick and fast. I am going to target the Lost Sheep as the “A” race for a lot of people. The week immediately prior to the Lost Sheep will be a taper week so the session for that week will be repeat 400s. It will be a full session of 12 x 400m but obviously the people doing the LS will be recommended to do a much reduced number, just to sharpen for the following Saturday. We have six Wednesdays including tomorrow in the lead up to 30th August. The full programme between tomorrow and 27th August is as follows
July 23 – 800s, July 30 – Mixed session, Aug 6 – 400s, Aug 13 – 800s, Aug 20 – 1600s and Aug 27 – 400s
This may not be for everybody but a really hard but productive thing to try to do in the weeks of 6th, 13th 20th August (400, 800s and 1600s) is to try to hold your pace across the 3 weeks. So if you run your 400s on the 6th Aug at 90s work really hard to hold your 800s at 3:00m and your 1600s at 6:00m. This will not be easy but will really help to bring a peak for the 30th.
Session
Easy warm up
Dynamic Stretch
Strides
6 x 800m with 400m easy recovery kog
Cool Down
The session is held on the UCC Farm (UCC Playing Fields) just off the Curraheen Road. The meeting arrangements are as they have been since we started in the UCC Farm. Meet in the first field of the playing pitches at 630pm. The format is that there is a short explanation of the session, easy warm up jog, some stretch exercises, strides to get a bit of speed into the legs then the main set. Quite a few people having been arriving a little earlier and getting a longer warm up in, its up to you.
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