This week our technical focus is the foot landing; ensuring that the foot strikes the ground when already travelling backwards, i.e., when the knee is in flexion and indeally when the foot is under the centre of mass.
We continue our focus on 5km running and the Thursday session is a classic of 5km training.
Suggested Drills for the week
Straight Leg Run
Short strides with a focus on driving the feet back and a short strid length.
10 minute warm-up
40 minutes of:
During the warm-up decide an order to run in.
Start out at a steady (long-run, i.e. arerobic) pace the first runner then chooses when to start the interval, how fast to run the interval and where to end the interval – they do no need to tell the rest of the group their decision, the rest of the group will simply attempt to keep up as best they can. Once the first runner reaches the end point they have selected for their interval they turn around and run to the back of the group.
For a detail explanation with diagrams see here.
10 minute cool-down
5 Minutes easy running
Drills and Strides
FIVE TIMES: 1000m at target 5km pace, 2-3 minutes rest (until fully recovered).
5 minutes easy running to cool down
Minimum of 10 minutes warm up
Find a hill suitable for ideally 3 minutes of effort. Acclerate to maximum over the first few paces, maintain this pace for approx 10 breaths (should be around 20 seconds), walk back down the hill for 10 seconds, turn around and repeat the uphill. Do 8 reps. This will take around 4 minutes do a steady pace for around 6 minutes and aim to end up back at the bottom of the hill. REPEAT 3 TIMES (30 minutes total for this block).
This is a Tabata style workout, but done on a hill to help reduce over-striding tendencies.
At least 10 minutes cool down