The main sets will be focused on lactate shuttling; working on the physiology and psychology of working around the lactate tolerance heart rate (the maximum heart rate / effort that can be maintained whilst lactate in the blood remains at a steady level; at any effort above that point lactate concentration continues to rise and you can only continue for a relatively short time at that pace.)
The technical focus of this week is keeping the upper body relaxed when working hard.
Suggested Drills for the week
A-progression
Strides whilst focusing on aspects of arm drive – a-prog x2 – correct plane, relaxed shoulders, 90 degree, relaxed shoulders, drive back, relaxed shoulders
Tuesday Session
10 minutes warm-up
Chain running – run in a line, the last runner runs hard (90% of max pace) to the front of the group, when the last runner reaches the front then the next ‘last runner’ sets of hard to get to the front. REPEAT for 15 minutes
10 minutes easy
15 minutes more chain running
10 mins 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) on a course that has rolling hills or Tatton Park XC.
Manchester Harriers and Athletics Club 