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TOPIC: Improver Session - 31/08/16 - Speedwork

Improver Session - 31/08/16 - Speedwork 31 Aug 2016 16:32 #17833

  • JohnSEA
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Hi guys!

Haven't been to club for a while, but gonna try to do a few sessions between now and Cardiff Half on an Ad-Hoc basis.

So here's the rough plan for tomorrow:

Group warm up - Introduction to Dynamic stretching

1.5km group differentiated warm up (e.g. Indian file) (4-5 RPE)

Introduction to speedwork (3 x 20 secs (6-8 RPE) + 4 x 40 secs (7-9 RPE) + 3 x 20 secs (6-8 RPE)- focus on form and cadence.

Lake loop pairs challenge warm-down (6-7 RPE out / 4-5 RPE back)

1.5km simple cool down (3-4 RPE)

Group warm down.
Introduction to Static stretching.

Q and A and feedback / recap.

Would be good to get a few people involved with this as it should be fun!

See y'all tomorrow!

Coach John ;)

Improver Session - 31/08/16 - Speedwork 01 Sep 2016 20:51 #17840

  • HeleddR
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Thanks John! :)

Improver Session - 31/08/16 - Speedwork 02 Sep 2016 08:46 #17841

  • JohnSEA
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You're welcome!
The following user(s) said Thank You: MeganP
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