This week our technical focus is on arm drive – having a strong arm drive counters the rotational forces coming from your legs and means more of your energy can go into propelling you forwards.
As summer slowly approches our training begins to come away from the longer distances and starts to focus on 5 and 10km (and shorter) races. Almost all athletes should be capable of running 5km above their Lactate Threshold and many athletes will be capable of racing 10km above their Lactate Threshold – this means that VO2 Max becomes an important figure and so that’s what we now work to improve.
EDIT: VO2 Max is the maximum amount of oxygen an athlete’s body is capable of using per minute – it is a very strong predictor of endurance race performance, particularly 5 and 10km races for well trained athletes.
Suggested Drills for the week
High Cadence Jogging on the Spot then ‘falling’ into a run
Strides while imagining a balloon tied to your head and lifting it up.
Strides while focusing on keeping your out-breath long and slow and relaxing/dropping your shoulders.
20 mins warm up
TWO TIMES: 4 minutes of run VERY fast for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 4 minutes) THEN 10 minutes easy running – you should be struggling to maintain the original ‘VERY fast’ pace by the end of each 4 minutes – for background see here
12 mins Cool Down
5 mins easy
Drills and Strides
4x 1200 HARD walk around D until recovered (breathing normally) approximately two minutes – for background see here
5 mins cool down
Long easy run – strides at the end of each mile (apart from the last one)