This week we will be aiming to get as much time over Lactate Threshold as possible by mixing some long intervals on Tuesday with some decreasing length intervals on Thursday.
For our technical goal we will be aiming to keep the shoulders and neck relaxed while making a hard effort.
Suggested Drills for the week
A – March (keeping toes up, knee up and chin up)
A – Skips
A – March with a focus on arms; 90 degree elbow, plane of movement alongside the body, elbow coming inline with torso as arm comes forward and hand comes in line with hip as arm goes back.
A – Skips with a focus on arms
6 x Strides; 1) Keep arms in correct plane, 2) relax the shoulders (focus on relaxing during out breath), 3) keep elbows at 90 degrees, 4) relax shoulders, 5) Drive elbows back, 6) relax shoulders
Tuesday Session
10 minute warm-up
4x 8 minutes @ 10km pace with 2 minute recoveries.
10 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
2000m effort 3 minutes rest
1600m effort 2.5 minutes rest
1200m effort 2 minutes rest
800m effort 1.5 minutes rest
400m effort
5 mins cool down
The efforts should be at approx. 5km race pace.
Weekend Session
Long* Run with a fast (10km race pace) finish
*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 