With Marathon training complete for most people we move into a period of speed work for 5km and shorter distances. We mix some fast running with focusing on keeping our heads up and running tall this week.
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
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
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
Two minutes max effort, 4 minutes easy jogging, repeat…
10 minutes cool-down
Thursday Session
5 minutes easy
Warm-up drills
20x200m (max effort) walk back to start.
Cool-Down
Weekend Session
Minimum of 10 minutes warm up
Your longest session of the week and aim to do a ‘stride’ (30m acceleration, 30m holding 90% max pace, 30m decelerating) at the end of each km (or half mile if you insist on imperial units!)
Manchester Harriers and Athletics Club 