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.
The technical focus will be working on maintaining a good posture and light-footedness
Strength Exercises for the week
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
Side Plank with hip dip, Supine Toe Tap (not on exercise DB; lie on front raise one leg, tap toe on floor and raise leg again do some reps then change legs), Bird Dog
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 breath are still possible – this should be somewhere between your half marathon pace and your 10km race pace
5 minute cool-down
Thursday Session
The aim of this set is to maintain a heart rate that is between aerobic threshold and lactate threshold – we do this by keeping the majority of the lap easy but with some hard effort in the middle of each lap and minimal rest between laps
20 mins easy warm up – include the suggested drills for the week
On each lap; start easy accelerate slowly to 90% of sprint speed by 200m then decelerate slowly until the end of the lap – once everyone has completed the lap start again.
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 