We’re approaching the end of the Sizzler and Track season; Sizzler number 4 is this Thursday so there will be no session.
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
Straight Leg Running – make sure the knee is locked, the force is all coming from the glutes, the landing is on the ball of the foot with the calf and achilles having just enough flex to keep the movement springy
A-Progression (Stationary, Walk, March, Skip)
B-Progression (Stationary, Walk, March, Skip)
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 – Sale Sizzler 4
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 