Our technical focus is on arm drive this week; using the momentum of your arms to counter the momentum of your trailing leg and thus making sure your energy is being used to go straight forwards.
We continue our focus on improving VO2 Max using Tabata style interval sets – we practiced getting the pacing right last Thursday, this Tuesday is time to nail all 4 efforts.
Suggested Drills for the week
A-March while focusing on the arm drive
Jump Lunge with arms
High Cadence running on the spot then lean forward from the ankle until you ‘fall’ into a run
Strides – alternate: imagine a helium balloon attached to your head lifting your head and torso up and make your out breath long and drop your shoulders as you breath out
10 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.
NO SESSION due to Sale Sizzler
At least 10 minutes warm up
Find a hill that takes 3 minutes to run up then do 6 repeats (walking back down) – pace is meaningless on a hill so aim for a perceived effort of 8 out of 10
10 minutes cool down