This week we’re aiming to work at paces around ‘Threshold’ (MLSS or Maximum Lactate Steady State).
The technique focus will be keeping high stable hips.
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
Glute Bridge, Cobra, Turkish Get-Up
Suggested Drills for the week
A-Progression Drills
High Cadence on the spot with a ‘fall’ into a run
Strides; imagining you have a balloon attached to your head drawing your torso up
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
20 mins easy warm up – include the suggested drills for the week
10 x 400m efforts with minimal recovery – the efforts should be run at faster than 5km race pace. The recovery should be maximum 45 seconds.
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 