This week we will be starting a bit more work at pace and improving VO2 Max since cross country season will soon be upon us.
For our technical goal we will be aiming to use a nice, strong arm drive.
Suggested Drills for the week
A-Progression (A-March, A-Skip, A-Run)
A-Progression (A-March, A-Skip, A-Run) with focus on arm drive
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
4 minutes of run fast* for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 4 minutes) THEN full recovery including some easy running.
* fast – this should be a reasonably smooth acceleration to your maximum pace. By the end of the 4 minutes it will feel EXTREMELY challenging.
REPEAT the above four times
10 mins Cool Down
For background see here.
Thursday Session
20 mins easy warm up – include the suggested drills for the week
The track will be set with cones a short distance (approx 15 seconds walk) from the 200m and start/finish points. Accelerate to a max effort between the 200m points on the track. When you get to either the 200m or start/finish point the slow down and stop, walk to the cone and back and then do the next 200m hard effort. If done correctly you should get about 30 seconds hard effort and 30 seconds walking.
You will do the above for 5 minutes, then take an extended break (2 minutes) then repeat…
5 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 every 1km do a stride (accelerate to 90% of sprint speed, hold it for 10 breaths or approx 20 seconds, then decelerate).
Manchester Harriers and Athletics Club 