This week we’re circling back to do some more work on Maximum Lactate Steady State (MLSS) / Thresold, but also working on some explosive power drills.
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
Squat to Pop Squat progression
Split squat to alternating leg lunge jump
Suggested Drills for the week
We’re going to be mixing up some mobility work, strides and then progressing in to the strength progressions and some broad jumps.
Tuesday Session
10 minutes warm-up
Alternating minutes at 10km / Cross-Country race pace and half marathon race pace, i.e., 1 minute at each for a total of 16 minutes – repeat this twice with a break of 5 to 6 minutes between the efforts.
10 minutes cool-down
Thursday Session
5 Minutes easy running
Drills and Strides
8 times 300m hard 100m recovery
2 minutes recover
8 times 300m hard 100m recovery
5 minutes easy running to cool down
Weekend 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 