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 the classic 5x1km (or 600s with loads of rest for the ‘sprinters’) and some tempo work on Tuesday.
From a technical perspective we will be looking to maintain high hips and a powerful push off the ground and will be progressing the exercises and drills we worked on last week
Suggested Drills for the week
Squats
Lunge progression
Straight leg running
Strides
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, 1 minute rest.
(Option for those racing shorter distances – do a 600m set, i.e. set off when the last of the 1km group have finished their first 400m – aim to overtake them all).
5 minutes easy running to 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 