After some stellar performances over the last couple of weeks in races we’re going to be attempting to maintain that speed for a few weeks. This week will be pyramid week and I’m going to be observing (and videoing if I have consent) some strides; so I can see what technical areas to work on in July.
Suggested Drills for the week
Perfect form bodyweight strength including squats and lunges
Oberserved strides
Tuesday Session
8 mins easy warm up
1 minute, 2 minutes, 4 minutes, 8 minutes, 8 minutes, 4 minutes, 2 minutes and then 1 minute at ‘max effort for that time’. With 2 minutes at a recovery pace (probably 5-10s per km slower than marathon pace) between each effort
8 mins Cool Down
Thursday Session
5 minutes easy
Warm-up and drills
Pyramid – 100, 200, 400, 800, 400, 200, 100 with 400 m easy between each. Efforts at mile pace or faster.
Cool-Down
Weekend Session
Minimum of 10 minutes warm up
Do a long run (distance will be up to you but this should be your longest run of the week) with a 50-100m stride every 1km.
Manchester Harriers and Athletics Club 