This week our technical focus is on hip stability – keeping the hips high and level to promote running economy and minimise injury.
Our fitness focus is still 5km race pace and the Thursday session continues our progression through 5x1km with diminishing rest.
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
Lunge Progression – remember to keep your leading knee behind your leading toes and your trailing knee should not quite touch the ground.
A-March to Skip Progression – ensuring chin, toes and knees are ‘up’.
Strides with a ‘balloon’.
Tuesday Session
10 minutes easy running
10 minutes @ 10km race pace, 5 minutes recovery pace, 15 minutes @ 10km race pace, 5 minutes recovery pace, 10 minutes @ 10km race pace
5 minutes cool down
Thursday Session
5 minutes easy running
Drills
5x 1km @ 5km target pace with approx 90 seconds rest between efforts
10 mins cool down
Sunday Session
Long* Run – surges every 1km; accelerate to 90% of max pace, hold that pace for 10 long breaths (about 20-30 seconds), focus on imagining your head and torso being lifted by a balloon.
*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 