Acceleration within a continuous effort

Tuesday 1st September 2020, 7:00:pm

Speedwork
Road
Your Local Park
or a wide stretch of pavement
or another suitable location
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Session aim/goal

This session will focus on your acceleration technique, and your upper body during acceleration. What changes in your running help you to accelerate? Try pumping your arms faster and leaning forwards as you accelerate - though you should aim to be upright again once you have reached your top speed.

Target energy system

You will be training your lactic energy system.

Session warm up

Complete your own warm up to get ready for the session. Include some exercises to slowly raise your heart rate appropriate for your level of fitness and the session you're about to follow. Include some dynamic movement to gently increase the range of body movement. Use this time to think about the session, to prepare your mind for exercise and set your intention.

The main body of this session is a little shorter so you can go for an extended warm up if you want. As you’ll be accelerating quickly, make sure you are properly warmed up.

Main session

Mark yourself a distance which takes around 1 minute to jog/run. If you can, try to make a mental note the quarter way markers.

  • Jog for the first quarter;
  • Use the second quarter to accelerate and increase your speed;
  • In the third quarter you should be going fast; then
  • Use the last quarter for a controlled deceleration.

Pause, catch your breath, then walk back to the start for your rest.

Use your quarter marker points as reference guides only not as exact transition points; move through the speeds gradually and in a controlled manner.

Aim for between 6 and 8 reps.

Session cool down

Gently bring your heart rate back down. If you wish, include some gentle stretching.

Reflection

During the cool down, take a few moments to think about how the session went.

  • Did you enjoy it?
  • Did you learn anything interesting about your running?
  • Think about times when acceleration technique would be useful such as in a sprint finish or getting ahead of the pack before a pinch point (gate/tight corner)?

Information for sessions taking place at the track

There will be two sessions, both at the time of 6.15pm. In keeping with Government, England Athletics and Longford Park guidelines, these sessions can hold a maximum of 6 people. To join a session, it is imperative you sign up beforehand as we will need to manage attendance as well as supply the track with a list of attendees prior to the session. Therefore, please sign up for sessions by Monday morning at the latest so we can pass these details on. Sign ups will be a first-come, first-served basis.

Please note that although the sessions will go ahead at the same time, they must remain separate so as to comply with current guidelines, and members are expected to follow social distancing measures.

Entry is £3 cash only on the door. If you sign up and are unable to attend please let us know. We do not want the place to go to waste, and we do not want Longford Park track to lose out on takings, especially in the current climate.

Information for non-track speedwork sessions

For the alternative non-track speedwork sessions, you will need some sort of timing device and some landmarks to run between, such as trees, park benches, etc. The sessions have times for which you should aim to run between these two markers. As part of your warm up, make a mental note of your starting landmark then time yourself doing an easyish run/jog for the stated time: whichever landmark you get when the time has elapsed is your end marker. Use these two markers for the rest of the session.

As always, please remember to stay mindful of your health and safety and that of those around you.