This week we will be doing drills that help to encourage a slight forward lean from the ankle.
The sessions this week will be targeting 5km race pace
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 glute bridge progressions – starting with unweighted and moving to either single leg, weighted or both
Drills
B-Skips
High cadence jogging on the spot then lean from the ankle into a run
Strides – imaging being pulled forwards from the chest
Tuesday Session
10 minutes warm-up
8 TIMES: 1 minute max effort then 4 minutes easy running
10 minutes cool-down
Thursday Session
15 minutes warm-up – including drills
5x 1km @ target 5km pace 1 minute recovery
5 minutes cool down
* Choose a pace you are confident at being able to improve by 10s on subsequent 400s, i.e., a pace you are confident is at least 25s per km slower than your fastest 400m rep time.
Sunday Session
Minimum of 10 minutes warm up
Long (relative your weekly volume) run with strides every 1km i.e. accelerate to 90% max, hold for approx 30 minutes then back to easy running
At least 10 minutes cool down
Manchester Harriers and Athletics Club 