This week we’re splitting the week between and endurance and working smoothly at pace.
Strength and Conditioning
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
We will be doing split squats and then jump split squats / lunges
Suggested Drills for the week
Straight Leg Run – landing on the ball of the foot and using the springiness in the calf and achilles to keep ground contact time short.
B-March
B-Skip
Mobility drills
Tuesday Session
Warm-Up
TWO TIMES: 20 minutes at a pace at or slightly faster than 10km race pace take 5 minutes easy between the efforts
Cool down
Thursday Session
Warm-Up
1600 + standing rest
2x 800 + standing rest
4x 400 + standing rest
8x 200 + jog recovery
All reps to be done at max effort for that distance
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 