IMPORTANT:
Thursday’s training for the next 4 weeks (1st, 8th, 15th and 22nd of September) will be on William Scholes’ field. All other sessions will be as normal and we will return to meeting at the track on 29th September.
The location to meet is the car park ‘behind’ Gatley Hill House off Church Road (SK8 4HY) and the what3words link is https://w3w.co/punchy.runs.roof – I would recommend trail shoes or spikes unless the weather continues to be very dry.
The fitness focus will be lactate shuttling.
The technical foci will be; Grass Running, Tight Turns, Uphill Work and Even Efforts.
Suggested Drills for the week
A-progression
Lunge progression to Jump lunges
Tight turns (gradually accelerate to 90% sprint, decelerate to cone, 180 turn, accelerate to 90% sprint, decelerate to starting point)
Tuesday Session
10 Minutes Warm-Up
Alternate 1 minutes at half marathon pace, 1 minutes at 10km pace for 16 minutes, take 8 minutes recovery and then repeat.
10 Minutes Cool Down
Thursday Session
5 minutes easy
A-progression
Lunge progression to Jump lunges
Tight turns (gradually accelerate to 90% sprint, decelerate to cone, 180 turn, accelerate to 90% sprint, decelerate to starting point)
Run at 5km race effort (not pace!) up the hill, continue running for 90 seconds at 5km race pace, turn around to go back to the top of the hill (still at 5km race pace), run at a steady pace downhill. Have a standing or walking rest until you are breathing normally. For the background; see here.
5 minutes easy
Sunday Session
Minimum of 10 minutes warm up
Do a long(ish) run on rolling hills – when you crest each hill aim to maintain the same effort as you ran the uphill for the same length of time it took you to run the uphill. This is a psychological and pacing drill so, within reason, the actual effort and pace doesn’t matter; the aim is to keep it consistent following an uphill effort.
At least 10 minutes cool down
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