This week we will be working on anaerobic efforts.
The technical focus of this weeks drills is hip mobility.
Suggested Drills for the week
Toe touches – swing left leg forward while keeping it straight and aim to touch the toes of your left leg with your horizontally outstretched right arm; repeat this on the opposite side.
Trailing leg drill – a walking / running drill incorporating the action that the trailing leg does during hurdling.
Carioca (also known as grapevine)
Tuesday Session
10 minute warm-up
40 minutes of:
During the warm-up decide an order to run in.
Start out at a steady (long-run, i.e. arerobic) pace the first runner then chooses when to start the interval, how fast to run the interval and where to end the interval – they do no need to tell the rest of the group their decision, the rest of the group will simply attempt to keep up as best they can. Once the first runner reaches the end point they have selected for their interval they turn around and run to the back of the group.
For a detail explanation with diagrams see here.
10 minute cool-down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 15- 20 minutes
10x400m @ mile race pace* with 90 seconds rest (gentle walk)
5 minutes easy running to cool down
* If you are not sure what your mile race pace is then go for a hard effort on every 400 meters and try and get the same time in each – once you’ve done this session a few times and can get the times of each 400m roughly even that should be a good approximation of your mile race pace.
Weekend Session
Long* Run – surges every 1km; accelerate to 90% of max pace, hold that pace for 10 long breaths (about 20-30 seconds), focus on imagining your head and torso being lifted by a balloon.
*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 