This week we will be coming to the end of 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
15 minute warm-up
35 minutes at a pace at or slightly faster than 10km race pace
10 minute cool-down
A simple but tough set…
Thursday Session
Its the last time we’re doing 5 x 1km this season, down to 60 seconds rest which should mean that you will not be recovered before starting the next rep.
5 Minutes easy running
Drills and Strides
FIVE TIMES: 1000m at target 5km pace, 60 seconds 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 