Another nice week of threshold (MLSS – Maximum Lactate Steady State) work!
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
Split squats or bulgarian squats are this weeks exercises.
Suggested Drills for the week
A-Progression (A-March, A-Skip, A-Run)
High Knees running
Strides while focusing on getting a full arm drive and keeping the shoulders relaxed.
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
5 minutes easy
Warm-up drills
400s with reducing rest – starting with approx. 2 minutes rest and reducing by 10s per rep – until we get to no rest (10-12 reps total)
Cool-Down
Weekend Session
Minimum of 10 minutes warm up
Your longest session of the week and aim to do the last 3rd at as close to race pace for that distance as you can.
Manchester Harriers and Athletics Club 