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
Mobility drills
Tuesday Session
10 minutes warm-up
For 35 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.
15 mins Cool Down
Thursday Session
10 minutes warm-up
8 x 800m at 5km pace with standing/mobile recovery (2 mins max) – these are to be done without looking at your watch with the aim being to get every rep as close as possible to the time of the first 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 find somewhere with a long hill (that takes at least 3 minutes to summit – but ideally nearer 10 minutes) start at a moderate effort but keep building the effort (if not pace!) to maximum by the end, jog back down to recover.
Manchester Harriers and Athletics Club 