Around the World

It’s always tough training after the Christmas break. You’re trying to get back in to the rhythm, getting but this is a great session allowing you to get faster and faster as you go. You start with a hard 900m and 100m recovery and each rep the hard drops down by 100m while the recovery increases by 100m. At the start the session is focused on VO2 max. You don’t have enough time to clear the lactate build up so you have to work hard to get faster through each rep. As it comes to the back half of the session its all about anaerobic speed.

The Session

Hard / Recovery (metres)
900 / 100
800 / 200
700 / 300
600 / 400
500 / 500
400 / 600
300 / 700
200 / 800
100

With the early reps you need patience and control. As the distances shorten and the recovery grows the pace should pick up with it.

Group 1
Skip: 400 / 600, 300 / 700, 200 / 800
Start at the 300m line

Group 2
Skip: 300 / 700 and 200 / 800
Start at the 100m line

Group 3
Skip: 200 / 800
Start at the 300m line

Group 4
Full set
Start at the 100m line

Everyone comes together for the final 100m sprint, it’s great fun and such a rare thing to do!