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 making sure your knee is flexed before your foot touches the ground.
Suggested Drills for the week
Straight leg, ball of foot taps
Toe-taps
B-Progression
Strides; focusing on pulling the ground backwards
Tuesday Session
10 minutes warm-up
45 minutes at a pace where conversation is no longer easy and it is no longer possible to breath only through your nose.
5 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
FOUR TIMES:
4 x400m first lap at XC race pace/effort, then aim to slow down by 10s per lap on each of the remaining 3 laps – minimal rest between laps (just enough to get everyone to start at the same time).
Recover for 2-3 minutes after the 4 laps then repeat…
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) but every 1km do a stride (accelerate to 90% of sprint speed, hold it for 10 breaths or approx 20 seconds, then decelerate).
Manchester Harriers and Athletics Club 