Seniors’ Endurance Training w/c 4.7.2022

Our technical focus this weeks picks up on the first theme noticed during last week’s observations which is making sure the knee is flexed prior to the foot striking the ground.

The fitness focus will be to improve your ability to select race paces and to build VO2 Max; 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. Improvements to VO2 Max can be elicited with efforts that are just below (lactate) threshold (the point most athletes can sustain for around an hour) and thus are relatively ‘easy’ to achieve.

Drills

Straight leg, ball of foot taps

Toe-taps

B-Progression

Strides; focusing on pulling the ground backwards

Tuesday Session

10 minute warm-up

Marathon Pace – 5 minutes
Easy 3 minutes
Half Marathon Pace – 5 minutes
Easy 3 minutes
10km Race Pace – 5 minutes
Easy 3 minutes
5km Race Pace – 5 minutes
Easy 3 minutes
1 mile Race Pace – 5 minutes*

10 minute cool-down

* If your mile pace is sub-5 minutes then feel free to do 1 mile ‘best effort’ and have some extra rest 🙂

Thursday Session

5 minutes warm-up

Drills

400m @ self selected pace*

400m 10s faster than self selected pace

400m 10s slower than self selected pace

400m 10s faster than self selected pace

400m 10s slower than self selected pace

400m 10s faster than self selected pace

400m 10s slower than self selected pace

400m 10s faster than self selected pace

400m 10s slower than self selected pace

1km handicap race

5 minutes cool down

* Choose a pace you are confident at being able to improve by 10s on subsequent 400s, i.e., a pace you are confident is at least 25s per km slower than your fastest 400m rep time.

Sunday Session

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

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