After some great performances over the last few weeks in races we’re going to be attempting to maintain that speed for a few weeks. This week we are doing efforts which have progressively shorter intervals as this has been show to allow more work to be done in a session.
From a technical perspective we will be looking to maintain high hips and a powerful push off the ground and will be progressing the exercises and drills we worked on last week
Suggested Drills for the week
Squats
Lunge progression
Straight leg running
Strides
Tuesday Session
12 minutes warm-up
All efforts @ 5km race pace
A) 3 mins effort, 2 minutes recovery
B) 2 mins effort, 1 minute recovery
C) 1 min effort, 3 minute recovery
repeat A to C 3 times, i.e, 3 min effort, recover, 2 min effort, recover, 1 min effort, long recovery, 3 min effort etc.
12 mins Cool Down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
3 x 800m
6 x 400m
4 x 200m
Stationary (while keeping mobile) recoveries between efforts – all efforts to be done at 90% of race effort, i.e, 90% of 800m race pace for the 800m rep
10 minute cool down
Weekend Session
Long* Run with a fast (10km race pace) finish
*Long is relative to what you have been doing recently; no more than 20% longer than any run you’ve done in the past 4 weeks.
Manchester Harriers and Athletics Club 