This week’s technique focus will be getting a slight forward lean in our running.
The sessions this week will target 5k race ability
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
Drills
B – Progression
High cadence jogging on the spot and ‘falling’ into a run
Strides*
Tuesday Session
12 minutes warm-up
6 TIMES: 2 minute max effort then 4 minutes easy running
12 minutes cool-down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 10-15 minutes
5 x 1km at target 5km race pace – 30 seconds recovery!
Cool down
Sunday Session
Minimum of 10 minutes warm up
A long run (your longest of the week) with strides* every 1km
At least 10 minutes cool down
* Strides – accelerate gradually to 90% of max pace, hold for 10-20 seconds or about 30 m, decelerate gently.
Manchester Harriers and Athletics Club 