After some stellar performances over the last few weeks in races we’re going to be attempting to maintain that speed for a few weeks. This week we are doing efforts which will be focused on maintaining speed even when fatigued.
From a technical perspective we will be looking to maintain high hips and a powerful push off the ground.
Suggested Drills for the week
Squats
Lunge progression
Straight leg running
Strides
Tuesday Session
10 minutes warm-up
4 minutes of run fast* for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 4 minutes) THEN full recovery including some easy running.
* fast – this should be a reasonably smooth acceleration to your maximum pace. By the end of the 4 minutes it will feel EXTREMELY challenging.
REPEAT the above four times
10 mins Cool Down
For background see here.
Thursday Session
20 mins easy warm up – include the suggested drills for the week
4-6 TIMES: 800 negative split with 400 easy
10 minute 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 