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 running tall; keeping the torso tall and stable for good running economy.
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 split squats and then jump split squats / lunges
Suggested Drills for the week
Straight legged running
Hopping
Strides while staying tall
Tuesday Session
10 minute warm-up
1 minutes ‘on’ (max effort) 2 mins easy – repeated for approx 40 minutes
10 minute cool-down
NOTE: If doing Manchester marathon I would suggest skipping two out of three of the hard efforts and keep the hard efforts relatively easy i.e. 1 minute half-mara pace, 8 minutes easy repeated
Thursday Session
Warm-Up
THREE ‘Broken miles’: 400m hard, one easy loop of the D (or approx. 100m easy depending on venue), 400m hard,one easy loop of the D, 400m hard,one easy loop of the D, 400m hard,one easy loop of the D – then recover fully (this could take 3-4 minutes)
Cool down
NOTE: If doing Manchester marathon I would suggest just doing the first 400m at marathon pace and the remainder of each rep easy.
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 