All I am going to talk about from now on is running.
The lads did a modification of the session that was done the other day that I posted about. The difference being today they did the following:
The first part of the graph that you see is the warm up work that they did and then they did 3 blocks of
40 seconds hard run 20 seconds walking recovery
30 seconds hard run 30 seconds walking recovery
20 seconds hard run 40 seconds walking recovery
Just so it’s as clear is mud…that’s 9 minutes a block…they got 3 minutes 40 seconds recovery and did 3 sets of these in the session.
If you look at this work for example you’d see that Nasher’s average heart rate for the entire session of work was 169bpm…and that includes the 2 breaks of complete rest of 3 minutes 40 seconds. The quality of work was excellent…it wasn’t a 35 jog…it was short bursts of flat out running or recovery. The total actual running time in this entire session is only 13 minutes and 30 seconds. If you take the entire session of 50 minutes his average heart rate was still 158bpm. I think that is a whole lot of effect for very little running time.
As I’ve said elsewhere and we’ve been over many times. I don’t have a problem with athletes doing ‘traditional’ long slow distance work or going out for a ‘jog’ or whatever way you want to look at that type of work. The thing is that I would think that most people reading this blog are coaching regular athletes. That most of you have very little time as is with them. I need to get the most, to get the greatest effect I can out of whatever time I have with them. I want the sessions to be of the greatest quality I can get.