IMPORTANT: Please bring head torches as the temperature may make the track unusable for some of the sets.
This week our technical focus is on a nice tall posture to maintain running efficiency when tired.
Our fitness focus is on starting to build a little more speed as cross country season begins to come to a close.
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.
Suggested Drills for the week
A-Progression Drills
High Cadence on the spot with a ‘fall’ into a run
Strides; imagining you have a balloon attached to your head drawing your torso up
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
Long Warm-up with drills
FOUR TIMES: 800m faster than 5km pace, 200 easy, 200 max then recovery (easy or walking/stretching)
Cool Down and Strength Work
Weekend Session
Long run with a stride (accelerate to 90% sprint pace, hold for 20 breaths then decelerate) every 1km
Manchester Harriers and Athletics Club 