This week our technical focus is on a nice strong arm drive.
Our fitness focus is on long threshold efforts.
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
Press up variations, chin ups (fingers curled towards you on the bar so that most work is done by the biceps), Turkish Get-Up – 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
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 minutes warm-up
Alternating minutes at 10km / Cross-Country race pace and half marathon race pace, i.e., 1 minute at each for a total of 16 minutes – repeat this twice with a break of 5 to 6 minutes between the efforts.
10 minutes cool-down
Thursday Session
15 mins easy warm up – include the suggested drills for the week
2000m effort 3 minutes rest
1600m effort 2.5 minutes rest
1200m effort 2 minutes rest
800m effort 1.5 minutes rest
400m effort
5 mins strength
5 mins cool down
The efforts should be at approx. 5km race pace.
Weekend Session
Minimum of 10 minutes warm up
Do a long run (distance will be up to you but this should be your longest run of the week) on a course that has rolling hills
Manchester Harriers and Athletics Club 