Speed work continues with a classic session this week. Having watched a few people’s heads dropping during the 1 km reps we’re going to be doing plenty of posture work in the warm-up; although we’ll be keeping it short to get through all 20 200s!
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 