Hello Abbie and the team! I am looking forward to our speed session.
Warm Up: Drills to raise, activate, mobilise and prepare the body for the main session.
Technical Focus: Relaxed posture with backwards driving arms. This focus will be thread throughout the warm up and the main session.
Session: Parlouf Relay
A parlouf relay (from the German Paarlauf, meaning “pair run”) is a continuous two-person team running relay. Partners take turns alternating efforts around a set loop.
Runner 1 will start with the baton and run to the change over point.
Whilst runner 1 is running, runner 2 is jog/walking to the change over point.
The baton is passed to runner two who runs the rest of the loop.
Runner 1 now jog/walks back to the start position.
We will repeat this for 15 minutes and pause to re-introduce the technical focus. Runner 2 will start and runner 1 will jog/walk to the change over point.
All efforts will have a rate of perceived exertion of 8-9 out of 10. Doing this as a relay gives a 1:1 effort/recovery when paired evenly.
Cool down: Jog one full loop followed by stretches.
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