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 Alactic/Neuromuscular (short and hard!) efforts.
The technical foci will be; Grass Running, Tight Turns and Technical Terrain.
Suggested Drills for the week
Step-Ups
Box/Step Jumps
A-March to A-Skip to A-Run (A-Run is A-skip but with 2 steps between each skip; so you end up changing leg for each skip)
Tight turns (gradually accelerate to 90% sprint, decelerate to cone, 180 turn, accelerate to 90% sprint, decelerate to starting point)
Tuesday Session
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.
Thursday Session
5 minutes easy
Step-Ups
Box/Step Jumps
A-progression
Tight turns (gradually accelerate to 90% sprint, decelerate to cone, 180 turn, accelerate to 90% sprint, decelerate to starting point)
Forest Group Catch-Ups; split into maximum of 3 groups, start by running easy together, one of the groups stops for 15 seconds then sprints to catch up, when they catch-up the next group repeats this. There is more detailed explanation here.
5 minutes easy
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.
Manchester Harriers and Athletics Club 