The fitness focus this week and until the new year will be working on getting our aerobic threshold as close as possible to our lactate threshold; there is a good, albeit cycling focused, article here.
The technical focus will be working on a strong effective arm drive.
Suggested Drills for the week
A-Progression (A-March, A-Skip, A-Run)
A-Progression (A-March, A-Skip, A-Run) with focus on arm drive
Strides while focusing on the individual aspects of arm drive in each of 4 sets of strides; keeping elbow joint at 90 degrees, keeping the arm in the correct plane, getting a full arm drive and keeping the shoulders relaxed.
Tuesday Session
5 minute warm-up
10 minutes at the fastest pace at which you can still hold a conversation (albeit one with heavy breathing).
5 minutes easy
15 minutes at the fastest pace at which you can still hold a conversation.
5 minutes easy
10 minutes at the fastest pace at which you can still hold a conversation.
5 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
Two 15 minute blocks of 400m timed reps; alternating breathing only through the nose and normal breathing – aim will be to get to the fastest pace you can maintain both nose-breathing and normal-breathing laps at the same pace.
5 mins cool down
Weekend Session
Minimum of 10 minutes warm up
Do a long run (distance will be up to you but this should be your longest run of the week) with the last 30 minutes at the pace practiced earlier in the week, i.e., the fastest that you can still breath through your nose/hold a conversation at.
Manchester Harriers and Athletics Club 