This week is the first of the Sale Sizzlers so Thursday’s session is cancelled and Tuesday’s session allows for a bit of self selection of pace.
The technical focus is keeping hips nice and high and stable for an efficient run that keeps low load on the knees.
Suggested Drills for the week
A-March
Jump Lunge
High Cadence running on the spot then lean forward from the ankle until you ‘fall’ into a run
Strides – imagine a helium balloon attached to your head lifting your head and torso up (but keep your shoulders relaxed)
Tuesday Session
10 minutes warm-up
Chain running – run in a line, the last runner runs hard (90% of max pace) to the front of the group, when the last runner reaches the front then the next ‘last runner’ sets of hard to get to the front. REPEAT for 15 minutes
10 minutes easy
15 minutes more chain running
10 mins Cool Down
If you are racing on Thursday then moderate your effort in the hard runs accordingly.
Thursday Session
NO SESSION (If not competing in the Sizzler then a good alternative would be; warm-up, 5km max effort, cool-down)
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 