This week we will be continuing to work on pace in anticipation of spring with some 1-2 minute anaerobic efforts.
From a technical perspective everyone’s running form is starting to look pretty good so we’re good to add some ‘icing on the cake’ with some hip mobility and proprioception.
Strength and Conditioning
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
Glute Bridge, Cobra, Turkish Get-Up – we’re working on the Turkish Get-Up for a while since it is a complex but extremely useful exercise. Due to the temperatures we’re sticking with the same exercises and will try and get them in when it is comfortable enough to do them outside or we have the clubhouse available.
Suggested Drills for the week
Toe touches – swing left leg forward while keeping it straight and aim to touch the toes of your left leg with your horizontally outstretched right arm; repeat this on the opposite side.
A-Progression
Carioca (also known as grapevine)
Tuesday Session
10 minutes warm-up
40 minutes of:
During the warm-up give everyone in the group a number from 1 to 3, ensuring that there are roughly equal numbers of ‘1’s, ‘2’s and ‘3’s.
Start out at a steady (long-run, i.e. arerobic) pace then pick a landmark (lampost, postbox, bush, cone, anything!) that you are about to run past, the whole group should continue running at a steady pace after passing it, continue for 30 seconds, then all of the ‘1’s should run fast (3-5km pace or faster) back to the selected landmark, turn around at the landmark and continue, fast, back to the group. When the ‘1’s return to the group, pick a new landmark and then the ‘2’s run fast back to it after the whole group has gone 30 seconds past the landmark, repeat this for the ‘3’s and then continue this pattern until it is time to cool down.
For a detail explanation with diagrams see here.
10 mins Cool Down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
6 times 200m max effort for that distance.
4 times 400m max effort for that distance.
5 mins cool down
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) do the last quarter at a pace where you can only manage 3 to 4 word sentences.
Manchester Harriers and Athletics Club 