The fitness focus will be VO2 Max improvement and strength.
The technical focus will be a nice short stride
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
Straight Leg Run – landing on the ball of the foot and using the springiness in the calf and achilles to keep ground contact time short.
B-March
B-Skip
Short strides with a focus on driving the feet back and a short stride length.
Tuesday Session
12 minutes warm-up
All efforts @ 5km race pace
A) 3 mins effort, 2 minutes recovery
B) 2 mins effort, 1 minute recovery
C) 1 min effort, 3 minute recovery
repeat A to C 3 times, i.e, 3 min effort, recover, 2 min effort, recover, 1 min effort, long recovery, 3 min effort etc.
12 mins Cool Down
Thursday Session
Easy warm up including drills
Fun with dice!
10 mins Cool Down
Weekend Session
Minimum of 10 minutes warm up
Do a long(ish) run on rolling hills – when you crest each hill aim to maintain the same effort as you ran the uphill for the same length of time it took you to run the uphill. This is a psychological and pacing drill so, within reason, the actual effort and pace doesn’t matter; the aim is to keep it consistent following an uphill effort.
At least 10 minutes cool down
Manchester Harriers and Athletics Club 