Spring Running Speed

Timing: 5 sessions, starting last Thu in April, 4 sessions in P2, 1 session in P3

Objective: build base speed that we will incorporate into other workouts through the year

Venue: Concord track (Emerson Field, abutting Thoreau St., not CCHS)

Description (total 70-80min)

Warm-up (30min)

  • 15min warm up easy run with second to last lap at L3
  • 10min step sequences:
  • Single step: arms diagonal, then passgang, forward, then backwards
  • Repeat with double step
  • Then one sequence forward, then backward all elements combined
  • 5min skate imitation progression: gliding position one foot, then crunch only, then complete motion with jump V2 and V1

Main program, 30-40 min: 5 drills, 4-6 reps per drill, complete recovery

  • Drum roll (10sec)
  • Drum roll, forward lean, start (10 meters)
  • 50 m accelerations, last 10m full speed
  • 10 m starts from deep position
  • 30 m sprints from deep position

Cool down:  10 min easy jog