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 maintaining a short stride; this minimises injury risk and forces a higher cadence – which then avoids overstriding when running at fast paces.
Suggested Drills for the week
Straight Leg Run – landing on the ball of the foot and using the springiness in the calf and achilles to keep ground contact time short.
B-March
B-Skip
Short strides with a focus on driving the feet back and a short stride length.
Tuesday Session
10 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
10 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
18 times 200m @ max pace at which you can hold good endurance form – regroup and then 200m easy recovery together after each rep.
5 mins cool down
Weekend Session
Long* Run with a stride (build to 80% sprint speed for approximately 50m) every 1km.
*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 