The main fitness focus will be work on negative splits!
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
No warm up!
Start at an easy pace, every km (or 1.2km if on the track) get faster – try and use your judgement to be unable to get any faster by the time you get to approx 50 minutes of running.
10 minutes of easy running to cool down
Thursday Session
10 mins easy warm up – include the suggested drills for the week
2 or 3 REPS of:
1600m effort as 800m @ roughly 5km pace and then 800m 5-10 seconds faster then 400 easy to recover
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 