This week we are looking at some varied warm-up movements and continuing with the 5km training.
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 