This week’s technique focus will be proprioception – the sense of self-movement, force, and body position.
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 Split Squats and Bulgarian Split Squats.
Drills
A – Progression
B – Progression
C – Skips (https://www.youtube.com/shorts/Zc_utJGTQWU)
Tuesday Session
10 minutes warm-up
40 minutes of:
During the warm-up give everyone in the group a number from 1 to 3, ensuring that there are roughly equal numbers of ‘1’s, ‘2’s and ‘3’s.
Start out at a steady (long-run, i.e. arerobic) pace then pick a landmark (lampost, postbox, bush, cone, anything!) that you are about to run past, the whole group should continue running at a steady pace after passing it, continue for 30 seconds, then all of the ‘1’s should run fast (3-5km pace or faster) back to the selected landmark, turn around at the landmark and continue, fast, back to the group. When the ‘1’s return to the group, pick a new landmark and then the ‘2’s run fast back to it after the whole group has gone 30 seconds past the landmark, repeat this for the ‘3’s and then continue this pattern until it is time to cool down.
For a detail explanation with diagrams see here.
10 mins Cool Down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 10-15 minutes
10x 400m (fewer if you’re racing the sizzler on Friday)
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 