Programme 3

Programme 3:  To reduce injury risk during a speed or race cycle. Developing strength, flexibility and coordination. By Chris Dyke.

Each week: 

  • 2-3 strength sessions (with weights if possible and comfortable). See coaches for detailed strength workouts but always include 1 set of squats, 1 set of lunges and 1 set of bridges (with variations).
  • 1-2 yoga and/or pilates sessions
  • 2 easy-pace runs, gently building-up mileage.
  • 1 technical run session as below:
WeekSessionNotes/Technical Focus
1Easy long run on trailsHelps build ankle strength running on uneven ground. Keep head up, looking at a spot 10metres ahead.
2Hill pyramid: WU, then run flat-out up a steep hill for 15 seconds, 30 seconds, 45 seconds, 1minute, 45 seconds, 30 seconds, 15 seconds. Between each uphill sprint, walk downhill slowly to recover. Repeat for 2 or 3 sets as desired. CD.Avoid hunching-over while running uphill. Keep upright posture.
3Track: WU, 8x 400m @5k pace, CDFocus on the warm-up routine including a full range of running drills: high knees; heel flicks; skips.
4Track: ‘Cooper Test’: WU, 12 minutes @5k pace or faster, CDUse this as a benchmark for your VO2max (how much oxygen you can process): see here for more details.Focus on finding your ‘sweet spot’: you should be running too fast to say more than a few words, but not so fast that you have to slow down.
5Hills: WU, 5 x 1 minute uphill sprint; slow walk downhill to recover. Aim to complete a 2nd set. CD.Focus on upper body: keep shoulders relaxed, with elbows bent at a right-angle and pushing backwards hard to assist your uphill sprints.
6Track: thorough WU and drills, ‘pyramid’: 30sec, 1min, 90sec, 2min, 90sec, 1min, 30sec (2min RIs). Aim for maximum speed during this short session. CD.Focus on knee drive for short sprints: bringing your thigh towards horizontal.

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