Seniors’ Endurance Training w/c 28.3.2022

This week our technical focus is on ‘high hips’; this is where your hips are staying at a (roughly) stable height above the ground and staying level throughout your stride so that you are not wasting energy moving your torso up and down. Additionally, keeping your pelvis level has been shown to reduce issues further down the leg ‘chain’ e.g. IT Band Syndrome, Achilles Tendon issues, Knees issues and foot issues.

The drills and Sunday hill sprints are focused on increasing strength and keeping good upright posture.

From a fitness perspective we’re still focusing on the longer races (half marathon and marathon) so we’re looking to increase Lactate Threshold; one way to do this is to raise the VO2Max and this can be done by training at VO2Max. Without a lab its impossible to accurately determine VO2Max, however, it is usually the maximum pace a runner can maintain for 6-8 minutes – so at, or faster than, 3km race pace is probably a reasonable proxy.

Suggested Drills for the week

A-march

Ball slam

Jump Lunge

High Cadence ‘fall’ into run – Start by jogging on the spot, increase the running cadence until running fast then lean forwards and allow the jog on spot to naturally turn into a run. Aim to lean forward from the ankle and not the hips.

Strides while imagining a balloon tied to your head and lifting it up

Tuesday Session

5 minutes warm-up, 20 minutes effort, 5 minutes recovery, 20 minutes, 5 minutes cool-down

Thursday Session

Extended Warm-Up

5x 800 meters at 3km race pace with 400m recovery

Cool-Down

Sunday Session

Extended Warm-Up

Find a short hill with a 10-20% gradient

20x 30 seconds hill sprint, walk back down to recover – during the uphill phase concentrate on keeping an upright posture and not leaning forwards

Cool Down

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