After some great performances over the last couple of weeks in races we’re going to be attempting to maintain that speed for a few weeks. This week we are doing efforts which will start fast and then slow just enough to be manageable but still very hard.
From a technical perspective we will be looking to maintain really good posture (nice upright torso with shoulders relaxed) even when fatigued.
Suggested Drills for the week
Straight leg running – with posture focus
A – March/Skip Progression – with posture focus
B – March/Skip Progression – with posture focus
Strides with balloon (imaginary) – with posture focus
Tuesday Session
10 minute warm-up
40 minutes of:
During the warm-up decide an order to run in.
Start out at a steady (long-run, i.e. arerobic) pace the first runner then chooses when to start the interval, how fast to run the interval and where to end the interval – they do no need to tell the rest of the group their decision, the rest of the group will simply attempt to keep up as best they can. Once the first runner reaches the end point they have selected for their interval they turn around and run to the back of the group.
For a detail explanation with diagrams see here.
10 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
FIVE TIMES: 800m as 200m maximum effort then 600m 5km pace minus 5 seconds per km, then recover fully (2 to 3 minutes)
5 minutes easy running to cool down
This is a tough set; if you want to know why you’re doing it I have written some details here.
Weekend Session
Minimum of 10 minutes warm up
Do a long run (distance will be up to you but this should be your longest run of the week) with a 50-100m stride every 1km.
Manchester Harriers and Athletics Club 