The fitness focus this week and until the new year will be working on getting our aerobic threshold as close as possible to our lactate threshold; there is a good, albeit cycling focused, article here. On Thursday we have a set focused on good pacing – but will also work around lactate threshold.
The technical focus will be working on maintaining a good posture and light-footedness
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
Straight leg run
A-progression
B-progression
Tuesday Session
10 minutes warm-up
2 x 20 minutes at a pace where conversation is no longer possible but short sentences with brief gaps to breathe are still possible – this should be somewhere between your half marathon pace and your 10km race pace
5 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
FOUR TIMES: 4×400 progressing pace from Max ‘easy’ pace to Marathon Pace to 5km pace to max effort
5 mins cool down
Weekend Session
Minimum of 10 minutes warm up
Do a long run (distance will be up to you but this should be your longest run of the week) on a course that has rolling hills.
Manchester Harriers and Athletics Club 