This week we will be doing a little anaerobic style set to celebrate the spring equilux.
We will be working on posture in our drills.
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
Single leg squats on to a box (or chair)
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 minute warm-up
7 x 3 minutes at somewhere between mile race pace and 3km race pace with 2-3 minutes between efforts
10 minute cool-down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 15- 20 minutes
10x400m @ mile race pace* with 90 seconds rest (gentle walk)
5 minutes easy running to cool down
* If you are not sure what your mile race pace is then go for a hard effort on every 400 meters and try and get the same time in each – once you’ve done this session a few times and can get the times of each 400m roughly even that should be a good approximation of your mile race pace.
Weekend Session
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
Manchester Harriers and Athletics Club 