This week we will be beginning a phase of working on 1 mile and 5km race preparation.
The technical focus of this weeks drills is on arm drive.
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
Side Plank with hip dip, Supine Toe Tap (not on exercise DB; lie on front raise one leg, tap toe on floor and raise leg again do some reps then change legs), Bird Dog
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 minute warm-up
THREE TIMES: 10 minutes at a pace at or slightly faster than 10km race pace take 5 minutes easy between the efforts
10 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
16 times 200m @ max pace at which you can hold good endurance form – regroup and then 200m easy recovery together after each rep.
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 