For the next few weeks we’re going to be working on a bit more endurance work and a focus on gauging pace (and effort) by feel rather than using a watch.
From a technical perspective we’ll be mixing up the drills and making sure that we can do a race warm-up properly.
Suggested Drills for the week
A Progression
B Progression
Straight Legged Running
Strides while focusing on the individual aspects of arm drive in each of 4 sets of strides; keeping elbow joint at 90 degrees, keeping the arm in the correct plane, getting a full arm drive and keeping the shoulders relaxed.
Tuesday Session
10 minutes warm-up
For 15 minutes gradually increase the pace as a group try to increase the pace evenly by checking the distance every 2 minutes (use lap on your watch), if someone can’t keep up then let them ease up to a recovery pace – anyone else who then can’t keep up stops and waits for the ‘recovery pace’ group. The aim of this session is to increase the pace as smoothly as possible but to not lose anyone until the last 2 minutes of the rep.
Recover for 3-4 minutes together
REPEAT the above three times
10 mins Cool Down
Thursday Session
10 minutes warm-up
3 x 2000m ( 5 laps! ) – 2 to 3 minutes standing/mobile recovery. The aim is not to look at your watch until after you cross the line to finish and to keep the pace as close as possible to the same on every rep.
10 mins Cool Down
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) but somewhere in the middle find a short steep hill and do maximum effort up the hill and then walk back down do this at least 3 times.
Manchester Harriers and Athletics Club 