IMPORTANT: From the first week in September until we lose daylight we will be doing cross-country focused sessions on Thursday @ William Scholes Field.
The technical focus of this weeks drills is maintaining high hips.
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 minute warm-up
7 x 3 minutes at somewhere between mile race pace and 3km race pace with 2-3 minutes between efforts
10 minute cool-down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 15- 20 minutes
10x400m @ mile race pace* with 90 seconds rest (gentle walk)
5 minutes easy running to cool down
* If you are not sure what your mile race pace is then go for a hard effort on every 400 meters and try and get the same time in each – once you’ve done this session a few times and can get the times of each 400m roughly even that should be a good approximation of your mile race pace.
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 