Seniors’ Endurance Training w/c 18.7.2022

This week our technical focus is on keeping the hips high and stable to avoid wasting energy lifting the torso up and down.

We continue our focus on improving VO2 Max using Tabata style interval sets.

Suggested Drills for the week


Ball Slam

Jump Lunge

High Cadence running on the spot then lean forward from the ankle until you ‘fall’ into a run

Strides – imagine a helium balloon attached to your head lifting your head and torso up (but keep your shoulders relaxed)

Tuesday Session

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

Thursday Session

5 mins easy warm up


4 minutes of run fast* for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 4 minutes) THEN full recovery including some easy running.

* fast – this should be a reasonably smooth acceleration to your maximum pace. By the end of the 4 minutes it will feel EXTREMELY challenging.

REPEAT the above four times

10 mins Cool Down

For background see here.

Sunday Session

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

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