The main fitness focus will be work approaching VO2 Max but with sets carefully selected to get the most time at that effort for the least (perceived) effort!
The technical focus will be running with a short stride (and therefore high cadence).
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
Squat progressions, Turkish Get-Up, Cobra – we’re working on the Turkish Get-Up for a while since it is a complex but extremely useful exercise
Suggested Drills for the week
B-Progression (B-March, B-Skip, B-Run)
Strides while keeping a high cadence
Tuesday Session
8 mins easy warm up
1 minute, 2 minutes, 4 minutes, 8 minutes, 8 minutes, 4 minutes, 2 minutes and then 1 minute at ‘max effort for that time’. With 2 minutes at a recovery pace (probably 5-10s per km slower than marathon pace) between each effort
8 mins Cool Down
Thursday Session
10 mins easy warm up – include the suggested drills for the week
2 or 3 REPS of:
800m effort, 2 mins staying mobile, 400m effort, 1 minute staying mobile, 200m effort straight into 600m easy – the ‘efforts’ should be minimum of 5km race pace but can be max for distance at athletes discretion
10 minutes strength work
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 