Dear D.A.C Members and Friends,
Tuesday 15th September will mark seven years since the passing of our mate, mentor and Club coach Tom Kelly.
In honour of Tom and to celebrate the life of the great man we will once again complete one of his favourite sessions, the famous ‘Seb Coe’. Unfortunately, due to COVID-19 this year we cannot meet as a club at the track to complete the session, but we encourage you all to head out to your local oval or track following the current government restrictions to give it a go.
For those that are unfamiliar with the session, it is simply a session starting from 100m working up to 200m by 10m increments. 100m, 110m, 120m and so on. With a total of 11 reps. the recovery is 50 walk then jog the remaining distance. This can be completed at an athletics track or marked out on an oval by roughly running from goal post to goal post which will equal approximately 200m, halve this distance for your first rep. Simply step out your 10m increments before you start. The pace is whatever your current fitness level is, aim to work hard enough each rep but have enough stamina to finish the last 200m with speed. This is a traditional speed endurance session. Any fitness ability can complete this session, go at your own pace.
This year we have also provided a fartlek ‘timed’ session to help undertake the session in other environments such as a running trail or around the block depending on what’s available to you.
Starting at a 15 second effort working up to a 35 second effort by 2 second increments, always having 1 minute walk/1 minute jog recovery (2 minutes total) between reps.
- 15 seconds – 1 minute walk/1 minute jog recovery
- 17 seconds – 1 minute walk/1 minute jog recovery
- 19 seconds – 1 minute walk/1 minute jog recovery
- 21 seconds – 1 minute walk/1 minute jog recovery
- 23 seconds – 1 minute walk/1 minute jog recovery
- 25 seconds – 1 minute walk/1 minute jog recovery
- 27 seconds – 1 minute walk/1 minute jog recovery
- 29 seconds – 1 minute walk/1 minute jog recovery
- 31 seconds – 1 minute walk/1 minute jog recovery
- 33 seconds – 1 minute walk/1 minute jog recovery
- 35 seconds – 1 minute walk/1 minute jog recovery
We wish you all the best for the session and suggest if you can run with a friend or family members to please do so within the current government guidelines to help each other through the session. Although we are apart this year, we can complete the session and to remember Tommy nonetheless.
Please share your session and tag the club via Facebook (Doncaster Athletic Club) via Instagram (doncaterac) or on Strava ( Doncaster Athletic Club).
Kind Regards,
Doncaster Athletic Club