This week our technical focus is on maintaining high, stable hips in order to minimise energy wasted moving the torso around and to reduce the forces going through the legs and thus reduce injury risk.
Our fitness focus is still 5km race pace and we repeat the classic 5x1km but with a bit less rest this week. The remaining sessions use the principles of Tabata style intervals to maximise the aerobic benefit gained from the other two sessions.
Suggested Drills for the week
A-March to A-Skip progression – with focus on arms
Jump Lunge (Progression)
High Cadence Jog on spot with lean into run.
15 mins warm up
6 minutes of run fast* for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 5 minutes) THEN 4 minutes easy running
* fast – this should be a reasonably smooth acceleration to your maximum pace. By the end of the 6 minutes it will feel EXTREMELY challenging.
REPEAT the above three times
15 mins Cool Down
For background see here.
5 Minutes easy running
Drills and Strides
FIVE TIMES: 1000m at target 5km pace, 2 minutes rest.
5 minutes easy running to cool down
Minimum of 10 minutes warm up
Find a hill suitable for at least two minutes of effort but ideally three, then run 6 to 8 intervals starting steady and accelerating to the maximum effort you feel possible by about half way up the hill, sustain that to the top. Walk down the hill until your breathing returns to normal, then jog down to the starting point.
At least 10 minutes cool down