With the AFL season fast approaching and preseason underway for most players, I thought I’d share one of my favourite workouts for improving your 2km time trial.
This workout works best as part of a weekly schedule which incorporates a longer runs (3-5km) and some strength work for running economy and stability.
In 2018 Jacob Kennerley (drafted by Geelong) set a new AFL combine record for the 2km time trial with an effort of 6.04min. Whether you are in Jacob’s league, or just keen to improve your 2km time and catch the coach’s eye – this training set will help you towards your goal.
This session is designed to teach your body to run faster than it is accustomed to.
Theraband Glute Activation:
- Clams 2×10 each side
- Banded Hip Thrusts 2×15
General Active Stretches: Ankle, Calves, Hamstrings, Quads, Hips, Glutes, Back, Shoulders
A Skip 3x20m with walk back recovery (WB)
Figure Four 3x30m WB
Strides 5x100m WB
10x200m with a 200m walk (or 200m slow jog) between reps
The aim for each 200m rep is to achieve it roughly 2-3s faster than your target time.
2km Target Time: 6.04min ie the average time per 200m is 36.40s (6.04min/10)
Target Time for 200m reps is 33.40s
I love to play around with this session. Once I can hit my training targets with a 200m walk between reps, I like to experiment to push myself further and maintain the target time but reduce the recovery by walking only 100m between reps. On one occasion I also “played” with dropping the recovery to a 50m walk between reps but found I was unable to still hit my target times. This is a speed endurance oriented session… when you can’t maintain the speed you are no longer working that aspect of the activity.
Give it a try and GOOD LUCK
For more information on how Strength and Conditioning programmes can help you improve your sporting performance go to www.damnfitsc.com.au/strength-and-conditioning