This week we will be doing a little anaerobic style set.
We will be working on posture in our drills.
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 squats on to a box (or chair)
Suggested Drills for the week
A-Progression Drills
High Cadence on the spot with a ‘fall’ into a run
Strides; imagining you have a balloon attached to your head drawing your torso up
Tuesday Session
10 minute warm-up
7 x 3 minutes at somewhere between mile race pace and 3km race pace with 2-3 minutes between efforts
10 minute cool-down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 15- 20 minutes
10x400m @ mile race pace* with 90 seconds rest (gentle walk)
5 minutes easy running to cool down
* If you are not sure what your mile race pace is then go for a hard effort on every 400 meters and try and get the same time in each – once you’ve done this session a few times and can get the times of each 400m roughly even that should be a good approximation of your mile race pace.
Weekend Session
A-Progression Drills
High Cadence on the spot with a ‘fall’ into a run
Strides; imagining you have a balloon attached to your head drawing your torso up
Manchester Harriers and Athletics Club 