Effort session for week commencing 18th January 2021.
The Reason
Short sharp hard efforts are a great way to improve aerobic & anaerobic endurance, increase Vo2 max (the ability to get more oxygen into the body resulting in more energy going to the muscles) and an increased calorie burn.
Pre Session
Before leaving home complete a few mobilisation and activation exercise e.g glute bridges and leg swings then take a gentle jog/walk to the location you are going to do the session (at least 10 minutes to get body warmed up).
When completing the efforts remember it is important to keep relaxed when trying to run quicker. Try not to tense the body up, stay up tall and do not let upper body hunch over. Keep your head up, remain relaxed & tall in upper body, keep the arms going front to back and not across the body.
The Session
First Phase (long effort)
- 4 x 400 to 500 m sprints (90 seconds ish). 7 to 8 out of 10 effort.
Second Phase (Medium effort)
- 4 x 250 – 300 metre sprints or (45 seconds ish) 8 to 9 out of 10 effort.
Third Phase (Short efforts)
- 4 X 75 to 150 metre sprints (20 to 30 seconds) 9 to 10 out of 10 effort.
As the distance decreases, increase the effort.
Recovery time is the jog/walk back to the start of each effort (if you need a bit longer take a bit longer but do not let your heart rate drop too much and do not let yourself start to get cold).
Post Session
Once complete take a gentle jog/walk home of at least 10 mins to cool down.
Complete stretches for quads, hip flexors, calves, hamstrings and glutes holding each stretch for 10 to 30 seconds.
Hope you enjoy…
Ollie.