The fitness focus will be improving VO2 Max (the body’s ability to take in and use oxygen and a key predictor of middle and long distance endurance event outcomes).
The technical focus will be maintaining good posture when fatigued.
Suggested Drills (and technical work) for the week
A-Progression (Stationary, March, Skip etc.)
Lunge Progression (Static, Walking, Jump)
Strides focusing on ‘balloon’
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
Long Warm-up with drills
4x1200m at 10km race pace – focus on form in last 400m of every rep
Cool Down
Weekend Session
Long run then when 10 minutes from home (or wherever you’re finishing); 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., i.e., as per the Tuesday session.
Manchester Harriers and Athletics Club 