This week we’re working at well over LT2 (Second Lactate Threshold)/Maximum Lactate Steady State (MLSS) – these workouts are hard but can very quickly build ‘top end’ fitness for newer athletes and are helpful for experienced athletes to maintain fitness.
For technique we’ll be working on arm drive – and trying to remember to bring arm drive into the final few hundred meters of each effort.
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
7 x 3 minutes at somewhere between mile race pace and 3km race pace with 2-3 minutes between efforts
10 minute cool-down
Thursday Session
Warm-Up
FOUR TIMES: 800m faster than 5km pace, 200 easy, 200 max then recovery (easy or walking/stretching)
Cool down
Weekend Session
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 – put in max effort up the hills (assuming its reasonably local and the hills are less than 5 minutes to climb).
Manchester Harriers and Athletics Club 