This week we’re going to be introducing some new dynamic warm-up exercises
The session will be the last of the 5k specific sessions now that we’re well into second false spring.
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
We will be doing Split Squats and Bulgarian Split Squats.
Drills
Walking knee hugs
Step unders
Squat to twist
Heel to toe walks
Pogo hops
A skips
Tuesday Session
10 minutes warm-up
40 minutes of:
6 mins hard effort, 2 minutes easy effort
10 mins Cool Down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 10-15 minutes
5x1km – with loads of rest.
Cool down
Sunday Session
Minimum of 10 minutes warm up
A long (relative to your normal weekly runs) run with strides (accelerate to 90% of your max speed and hold for 10-15 seconds) every 1km.
At least 10 minutes cool down
Manchester Harriers and Athletics Club 