Mark Kirk Presentation

1. Speed Development for Endurance Athletes

2. Speed is an essential component for all endurance events

4. Mo Farah ran 52 seconds for his last 400m!

5. How can we improve the speed of our endurance athletes?

6. Sprint Drills/ Mobility Strength Training / Plyometrics Speed Sessions Speed Endurance Sessions Race Practice Sessions

8. Keep them simple and specific Examples include: walking knee lift drills, alternate knee drills, high knees, B skip and straight leg runs Emphasis on dorsiflexion and good upright posture Sprint Drills

9. Non-running Core stability exercises. Examples include the plank, side pillar, the bridge and fire hydrant. Circuit Training Weight training Plyometrics Strength Training

10. Running Hill Training Resistance training

11. Examples include acceleration runs of 40-60m with 3 minutes or more recovery (80m,60m, 40m)x2 with 4-5 minutes recovery between the reps and 10 minutes between the sets Emphasis on good technique. Tall posture, hips well forward, good arm action with relaxed shoulders and neck Speed Sessions

12. Examples include, 2x(3x200m) with 6-8 minutes recovery between the reps and 12-15 minutes recovery between the sets 6x150m with 8 minutes recovery (150m,120m,100m)x2 with 6 minutes recovery between the reps and 10 minutes recovery between sets Speed Endurance

13. 5-6x200m differentials with 4mins recovery 150-200m rep at end of interval session 4lap 3lap 2lap 1lap 200m with 90secs recovery decreasing Race Practice Sessions

14. Day 1-am 35 minute aerobic run pm 30 minute aerobic run Day 2-am 30 minute aerobic run pm track session Day 3-pm 50 minute run Day 4-am 35 minute aerobic run pm tempo run Day 5-am 40 minute aerobic run pm 25 minute aerobic run Day 6-Fartlek session Day 7-Long run Typical Week’s Training

15. Day 1-am 35 minute aerobic run pm 25 minute aerobic run and circuit training Day 2-am 30 minute aerobic run pm track session Day 3-pm 50 minute run and core exercises Day 4-am 35 minute aerobic run pm tempo run Day 5-am 40 minute aerobic run pm weights session and 25minute run Day 6-hill session Day 7-Long run Typical Week’s Training

16. Warm-up Easy 15-20 minute aerobic run Drills Dynamic stretching 4-5 acceleration runs over 50m with 3-4 minutes recovery Speed endurance session/Specific endurance session Cool down- 15-20 minute aerobic run and static stretching Examples of a typical track session.

17. 15-20 minute aerobic run. Drills. Dynamic Stretching. Acceleration runs 5x60m 3mins recovery Interval session Eg 5x1k 90secs recovery Cool down 15-20 minute aerobic run and static stretching.

18. When are these sessions incorporated into a programme?

19. The sprint drills and acceleration runs can be done most of the year round as they can be used as an adjunct to a training session or incorporated into the warm up Sprint Drills/ Acceleration Runs

20. Hill repeats/loops can be done all year round even in the competition phase Hills

21. Speed sessions are mostly done during competition phase however it is important to stay in contact with these throughout the year Speed Sessions

22. Speed endurance sessions are done most of the year round but with greater emphasis in pre-competition and competition phases Speed Endurance

23. Race practice sessions are done Pre competition and competition phase Race Practice sessions

25. Any questions?