This week is a max of effort near VO2 Max and then effort around threshold; its also my 48th birthday this week and my 200th week of setting sessions for this group, so both numbers feature!
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
Side Plank with hip dip, Supine Toe Tap (not on exercise DB; lie on front raise one leg, tap toe on floor and raise leg again do some reps then change legs), Bird Dog
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
Warm-Up – 10 minutes
SIX TIMES: 200 seconds max effort, 200 seconds recovery
Cool down – minutes
Thursday Session
Warm-Up
12 x 400 meters (48 hundreds!) with 48 seconds rest between them
Cool down
Weekend Session
Long* Run with rolling hills; hold the effort level on cresting the hill.
*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 