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 on knee flexion and keeping a short quick stride; ensuring that the foot strikes the ground after the knee has started flexing and the foot is moving backwards
Suggested Drills for the week
Straight leg running
B-progression
Strides with focus on short strides and driving the ground backwards
Tuesday Session
5 minute warm-up
THREE 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 minutes rest.
5 minutes easy running to cool down
Weekend Session
Minimum of 10 minutes warm up
Long* Run with a ‘stride’ every 1km – to do a ‘stride’ accelerate to 90% of your sprint pace whilst still holding a nice tall endurance form, hold this pace for ~20-30 seconds (roughly 20 breaths or 100m) and then gently decelerate to your normal pace.
*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.
At least 10 minutes cool down
Manchester Harriers and Athletics Club 