This week we’re going to be pushing VO2 Max a bit harder, the rests are longer but that means working harder on the work efforts! In terms of form we’redoing drills that encourage getting the foot travelling backwards slightly before it touches the ground.
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
Single Leg Russian Deadlift – great for balance and the upper posterior chain (hamstring and glutes)
Suggested Drills for the week
B-Skip
Side stepping
Carioca
Tuesday Session
Warm-Up – 10 minutes
SIX TIMES: Three minutes hard then three and a half minutes recovery (actually 3:40 makes the numbers work, but I’m allowing for a few seconds error).
Cool down – 10 minutes
Thursday Session
Warm-Up
SIX TIMES: 800 with increasing rest – each effort should be max
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 