This week we will be doing drills that help to encourage good posture.
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
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 warm-up
4 minutes of run fast* for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 4 minutes) THEN full recovery including some easy running.
* fast – this should be a reasonably smooth acceleration to your maximum pace. By the end of the 4 minutes it will feel EXTREMELY challenging.
REPEAT the above four times
10 mins Cool Down
For background see here.
Thursday Session
15 mins easy warm up – include the suggested drills for the week
5x1km @ 5km race pace 1 minute recovery max
5 mins cool down
Sunday Session
Minimum of 10 minutes warm up
Find a hill suitable for at least two minutes of effort but ideally three, then run 6 to 8 intervals starting steady and accelerating to the maximum effort you feel possible by about half way up the hill, sustain that to the top. Walk down the hill until your breathing returns to normal, then jog down to the starting point.
At least 10 minutes cool down
Manchester Harriers and Athletics Club 