Thanks to those of you who participated in the video analysis session last week; generally everyone’s running form was looking really good. I’ll share specifics with each of you individually as I see you. However, there are a couple of things I noted that we are going to work on together. They are arm drive and maintaining nice tall running posture.
This week we will be looking at tall running posture and keeping enough tension in the legs to develop a ‘springy’ low ground contact time run.
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
We will be doing perfect form squats and then progressing these to ‘pop squats’
Suggested Drills for the week
Straight legged running
Hopping
Strides while staying tall
Tuesday Session
Warm-Up
THREE TIMES: 12 minutes at a pace at or slightly faster than 10km race pace take 5 minutes easy between the efforts
Cool down
Thursday Session
Warm-Up
16 times 200m @ max pace at which you can hold good endurance form – regroup and then 200m easy recovery together after each rep.
Cool down
Weekend Session
Long* Run with a stride (30m acceleration, 30m fast, 30m decelerate) every 1km
*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 