This week our technical focus is on foot landing; ensuring your foot lands close to under your center of mass and that your knee is flexing as your foot lands.
Our fitness focus is still 5km race pace and the Thursday session focuses on lactate clearance.
Suggested Drills for the week
Walking Lunges – remember to keep your leading knee behind your leading toes and your trailing knee should not quite touch the ground.
Straight Legged Run or ‘claw’ – keep your leg straight, driving with your glute muscles and lightly tapping the ground with the ball of your foot.
Jog on the spot building to a very high cadence then lean (from the ankle) slightly forward until you naturally start running.
Short (30m build, 30m @90%, 30m decelerate) strides in back-and-forth pairs; on each pair – focus on keeping a short stride length (and high cadence) in the first stride of each pair and then driving back with the feet on the second stride in each pair.
10 minutes easy running
REPEAT: 10 minutes @ 10km race pace, 5 minutes recovery pace
5 minutes cool down
5 Minutes easy running
Drills and Strides
TWO TIMES: 4x400m @3km race pace with 400m recovery @ Half Marathon Pace – total of 3200m for each of the two reps – total of 6400m for this section.
5 minutes easy running to cool down
This is a running variant of a classic ‘under-over threshold’ workout that is very popular with cycling coaches, however, I can’t find any peer-reviewed literature as to whether it actually works – I will keep looking and do a proper write up of the set if I find some.
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.
You may notice that most weeks at the moment include a hill set – hill sets are great for; reducing overstriding, building strength and doing high effort aerobic work with low(er) injury risk.
At least 10 minutes cool down