This week we’ll be ‘playing’ with different paces.
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
Start out at a steady (long-run, i.e. arerobic) pace the first runner then chooses when to start the interval, how fast to run the interval and where to end the interval – they do no need to tell the rest of the group their decision, the rest of the group will simply attempt to keep up as best they can. Once the first runner reaches the end point they have selected for their interval they turn around and run to the back of the group.
For a detail explanation with diagrams see here.
5 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
FOUR TIMES: 800m effort, recover, 200m effort, 200m easy, 400m 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 