July & August Track Training

	Technique is something to keep practising and visualizing, remember the less the upper body moves the less energy you are using and the less energy you are using the faster you will run.
	To back up technique you also need to strengthen core muscles, planks twice after a run are ideal, start with 30seconds and build over the weeks
	Don’t forget your arms and do “butterflies”, “flexing” and overhead lifts with light weights and reps of 10 -15 (2 sets) after you run
	Training is exactly that, practising so please try things out, see if they work for you.
	On the track use the markers to practice negative splits so do the first 100m in lets say 22”, second 100 same pace, third 100 in 20” and last in 19”. If you run 400 like this you will run it faster than running first 100 fast then slowing, honest, I know I am a coach!!!

Date	Session	Think about	How it will help you
29 July	Drills 500m@ 1500mpace x 4/5 400 @ 5k pace x 4 Recovery 200m jog	Check your pace at each 100m	Speed endurance
5 August	400,300, 200 all at 1500m pace with 50 secs recovery = 1 set 2 or even 3 sets.	This gets harder as the rep continues so you need to get the pace right in the beginning	Speed
12 August	Drills Back to those 400 and they should feel quicker X 10 @ 1500m pace with 50 sec recovery	You have had three sessions to practice pace so you should feel a difference when you do it this time	Pace, pace and pace
19 August	Parlaaf Time to practice everything you have been using in training	Fun but you set the time as you do in a race
26 August	Drills 800m @ 5k pace Or whistle session

Next programme we will start to prepare for cross country and longer road races. The summer is over