The fitness focus will be improving VO2 Max (the body’s ability to take in and use oxygen and a key predictor of middle and long distance endurance event outcomes).
The technical focus will be maintaining good posture when fatigued.
Strength Exercises for the week
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
Side Plank with hip dip, Supine Toe Tap (not on exercise DB; lie on front raise one leg, tap toe on floor and raise leg again do some reps then change legs), Bird Dog
Suggested Drills (and technical work) for the week
A-Progression (Stationary, March, Skip etc.)
Lunge Progression (Static, Walking, Jump)
Strides focusing on ‘balloon’
Tuesday Session
10 mins easy 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
Long Warm-up with drills
4x1200m at 10km race pace – focus on form in last 400m of every rep
Cool Down
Weekend Session
Long run then when 10 minutes from home (or wherever you’re finishing); 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., i.e., as per the Tuesday session.
Manchester Harriers and Athletics Club 