This week we will be working on building VO2 Max.
The technical focus of this weeks drills is on maintaining good posture.
Suggested Drills for the week
Straight Leg Running – make sure the knee is locked, the force is all coming from the glutes, the landing is on the ball of the foot with the calf and achilles having just enough flex to keep the movement springy
A-Progression (Stationary, Walk, March, Skip)
B-Progression (Stationary, Walk, March, Skip)
Tuesday Session
10 minute warm-up
7 x 3 minutes at somewhere between mile race pace and 3km race pace with 2-3 minutes between efforts
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
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 – put in max effort up the hills (assuming its reasonably local and the hills are less than 5 minutes to climb).
Manchester Harriers and Athletics Club 