This week’s technique focus will be using the ‘cue’ of driving the ground backwards/
The sessions this week will be adding in plenty of speedwork.
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 Bulgarian split squats
Drills
B – Progression
Straight legged running
Strides with a focus on arm drive
Tuesday Session
10 minutes warm-up
8 TIMES: 1 minute max effort then 4 minutes easy running
10 minutes cool-down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 15- 20 minutes
THREE TIMES: 800m, 400m, 200m max efforts with full recovery
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.
You may notice that most weeks at the moment include a hill set – hill sets are great for; reducing overstriding, building strength and doing high effort aerobic work with low(er) injury risk.
At least 10 minutes cool down
Manchester Harriers and Athletics Club 