IMPORTANT: Next week and until we lose daylight we will be doing cross-country focused sessions on Thursday @ William Scholes Field.
The last week of our track and road training is an old favourite, some nice short 200s.
The technical focus of this weeks drills is on arm drive.
Suggested Drills for the week
A-Progression (A-March, A-Skip, A-Run)
A-Progression (A-March, A-Skip, A-Run) with focus on arm drive
Strides while focusing on the individual aspects of arm drive in each of 4 sets of strides; keeping elbow joint at 90 degrees, keeping the arm in the correct plane, getting a full arm drive and keeping the shoulders relaxed.
Tuesday Session
10 minute warm-up
THREE TIMES: 10 minutes at a pace at or slightly faster than 10km race pace take 5 minutes easy between the efforts
10 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
16 times 200m @ max pace at which you can hold good endurance form – regroup and then 200m easy recovery together after each rep.
5 mins cool down
Weekend Session
Long* Run with a fast (10km race pace) finish
*Long is relative to what you have been doing recently; no more than 20% longer than any run you’ve done in the past 4 weeks.
Manchester Harriers and Athletics Club 