This week our technical focus is on keeping the hips high and stable to avoid wasting energy lifting the torso up and down.
For our main sets we have some Christmas specials!
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
Ball Slam
Jump Lunge
Suggested Drills for the week
A-March
High Cadence running on the spot then lean forward from the ankle until you ‘fall’ into a run
Strides – imagine a helium balloon attached to your head lifting your head and torso up (but keep your shoulders relaxed)
Tuesday Session
10 minutes warm-up
10 seconds max effort then 2 minutes recovery
20 seconds max effort then 2 minutes recovery
30 seconds max effort then 2 minutes recovery
40 seconds max effort then 2 minutes recovery
50 seconds max effort then 2 minutes recovery
60 seconds max effort then 2 minutes recovery
70 seconds max effort then 2 minutes recovery
80 seconds max effort then 2 minutes recovery
90 seconds max effort then 2 minutes recovery
100 seconds max effort then 2 minutes recovery
110 seconds max effort then 2 minutes recovery
120 seconds max effort then 2 minutes recovery
10 minutes cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
Pass the parcel! Full details will be explained on the night. If you want something equivalent then 10×400 with approx 2 mins rest between efforts.
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) on a course that has rolling hills.
Manchester Harriers and Athletics Club 