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. Tuesday’s workout will be on how long we can maintain that state for.
For technique we’ll be working on keeping a nice short stride.
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 Leg Run – landing on the ball of the foot and using the springiness in the calf and achilles to keep ground contact time short.
B-March
B-Skip
Short strides with a focus on driving the feet back and a short stride length.
Tuesday Session
Warm-Up
TWO TIMES: 20 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
18 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 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 