This week we will be continuing with our technique focus; proprioception – the sense of self-movement, force, and body position.
The session will be the last of the 5k specific sessions and we will be starting to look towards the upcoming cross country season next week.
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)
Carioca
Tuesday Session
10 minutes warm-up
40 minutes of:
4 mins hard effort, 2 minutes easy effort (for the mathematically minded you’ll note that the last 4 minute effort won’t have a recovery and the recovery will be the cool down…)
10 mins Cool Down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 10-15 minutes
5x1km – for the last time this year!
Cool down
Sunday Session
Minimum of 10 minutes warm up
On your longest run of the week do the last 3rd at as close to race pace for that distance as you can achieve e.g if you’re doing a 15km then try and get the last 5km close to 5km race pace.
At least 10 minutes cool down
Manchester Harriers and Athletics Club 