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1500/MILE TRAINING SESSIONS---PRE COMPETITIVE SEASON
These training sessions should start with:
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Dynamic stretching drills
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Three build-ups (75 to 125m)
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Three 40 to 60m "ins & outs" runs
Weight room sessions:
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"free weights" are preferred over machines. When using a machine, use one arm or one leg at a time whenever possible
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At least one of the Olympic lifts (cleans, jerks, snatches)
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Work on exercises that strengthen the core muscle group--cleans, squats, lunges, etc.
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These are speed strength events. When doing the weight work, use fast explosive movements as much as possible. For example, when doing lunges or squats, the up movement should be fast and explosive.
All sessions, including races, should end with (after any weight work):
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Three or four 50m build-ups that include "fast-leg" or "quick-leg" swings, emphasizing the full range of motion of each leg
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Static stretching
When running, ensure that:
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Your foot is dorsiflexed at impact
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Your foot is moving backwards at impact
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That you plant your foot with a driving force.
DAY 1
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35 to 40 minutes at easy to medium pace, with three or four surges to near your race pace and then gradually return to the easy to medium pace.
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weight work.
DAY 2
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6 to 8X400 at or slightly faster than race pace with a 45 to 60 second jog recovery between.
DAY 3
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6X100 at max speed with full recovery between
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weight work.
DAY 4
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An eight to ten minute run, where you start easy and build to where you are just below the LT (lactate threshold) and hold that pace for from five to seven minutes. Without testing, a good estimate of the LT, is in the 86 to 89% of max pulse rate range. For more information on lactate and the lactate threshold, go to: www.coachr.org/lactate.htm
DAY 5
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10 to 15 minutes of easy running with two or three 300 to 400m surges at or near race pace.
DAY 6
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Time trial. Approach this the same as you would a race. The same kind of warm-up, etc. You might want to run an 800 or 1200 for speed or a 2000 or 2400 for strength. To have some competition when there are no track races available, enter a 5 or 10k and race the first with the leaders.
Latest News from the IAAF
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13 September 2009 - Thessaloniki, Greece - That Valerie Vili would win the Shot Put final edition of the IAAF / VTB World Athletics Final wasn?t a particularly major surprise. That she would do so in such dominating fashion, to cap a season which began in February, certainly was.
13 September 2009 - Thessaloniki, Greece - Usain Bolt ended his season with a time of 19.68 seconds in the 200m of what was the final ever edition of the IAAF/VTB Bank World Athletics Final.
13 September 2009 - Thessaloniki, Greece - Carmelita Jeter was arguably the most impressive winner as action concluded on day two at the seventh and final edition of the IAAF/VTB Bank World Athletics Final here in Thessaloniki.
Ryan Braithwaite once again showed a convinving performance to take the win at the IAAF/VTB Bank World Athletics Final. The 21 year-old surprise World Champion confirmed that Berlin was not a coincidence.
Carmelita Jeter was arguably the most impressive winner as action concluded on day two at the seventh and final edition of the IAAF/VTB Bank World Athletics Final here in Thessaloniki.
