Seniors’ Endurance Training w/c 15.8.2022

With road and track season coming to and end and the days still warm enough for us not to want to think about cross-country just yet, we’re going to have a more unstructured week which is mainly about just having fun (type 1 and type 2 fun).

This week our technical focus is on hip stability – keeping the hips high and level to promote running economy and minimise injury.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.

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

Tuesday Session

Easy run! But…

Vary the route up; as a group try and get a little lost and explore new paths and roads (but don’t get too lost).

After the first ten minutes throw in some strides roughly every 5 minutes, i.e., accelerate to 90% max speed for approximately 10 breaths and the decelerate down to an easy pace.

Thursday Session

Fun and games

Sunday Session

Long* Run – surges every 1km; accelerate to 90% of max pace, hold that pace for 10 long breaths (about 20-30 seconds), focus on imagining your head and torso being lifted by a balloon.

*Long is relative to what you have been doing recently; no more than 20% longer than any run you’ve done in the past 4 weeks.

Seniors’ Endurance Training w/c 8.8.2022

This week our technical focus is on hip stability – keeping the hips high and level to promote running economy and minimise injury.

The fitness focus is on building top end speed with some anaerobic efforts in the Tuesday session and plenty of strides on the Sunday.

Suggested Drills for the week

Lunge Progression – remember to keep your leading knee behind your leading toes and your trailing knee should not quite touch the ground.

A-March to Skip Progression – ensuring chin, toes and knees are ‘up’.

Strides with a ‘balloon’.

Tuesday Session

10 minute warm-up

40 minutes of:

During the warm-up give everyone in the group a number from 1 to 3, ensuring that there are roughly equal numbers of ‘1’s, ‘2’s and ‘3’s.

Start out at a steady (long-run, i.e. arerobic) pace then pick a landmark (lampost, postbox, bush, cone, anything!) that you are about to run past, the whole group should continue running at a steady pace after passing it, continue for 30 seconds, then all of the ‘1’s should run fast (3-5km pace or faster) back to the selected landmark, turn around at the landmark and continue, fast, back to the group. When the ‘1’s return to the group, pick a new landmark and then the ‘2’s run fast back to it after the whole group has gone 30 seconds past the landmark, repeat this for the ‘3’s and then continue this pattern until it is time to cool down.

For a detail explanation with diagrams see here.

10 minute cool-down

Thursday Session

NO SESSION – Sale Sizzler

Sunday Session

Long* Run – surges every 1km; accelerate to 90% of max pace, hold that pace for 10 long breaths (about 20-30 seconds), focus on imagining your head and torso being lifted by a balloon.

*Long is relative to what you have been doing recently; no more than 20% longer than any run you’ve done in the past 4 weeks.