This week we will be continuing with our phase of working on 1 mile and 5km race preparation. The sessions are designed to result in peak 5km form by the week of the 19th of June (the week of the Manchester Mile and the first Sale Sizzler)
The technical focus of this weeks drills is developing a nice strong arm drive.
Suggested Drills for the week
A-Progression (A-March, A-Skip, A-Run)
A-Progression (A-March, A-Skip, A-Run) with focus on arm drive
Strides while focusing on the individual aspects of arm drive in each of 4 sets of strides; keeping elbow joint at 90 degrees, keeping the arm in the correct plane, getting a full arm drive and keeping the shoulders relaxed.
Tuesday Session
5 minute warm-up
TWO TIMES: 15 minutes at a pace at or slightly faster than 10km race pace take 5 minutes easy between the efforts
5 minute cool-down
Thursday Session
5 Minutes easy running
Drills and Strides
FIVE TIMES: 1000m at target 5km pace, 2-3 minutes rest (until fully recovered).
5 minutes easy running to cool down
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.
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