This week we’re going to dial back the intensity a fraction (11 out of 10 down to 10 out of 10…) and focus on queues to improve our form; not make massive changes just make sure that the energy we use is converted into forward motion rather than up and down or side to side motion.
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 running
A-progression
B-progression
Strides with focus on short strides and driving the ground backwards
Tuesday Session
10 minutes warm-up
Then every 3 minutes accelerate to 90% of sprint pace, focus on driving the ground backwards and driving your elbows backwards, hold this for 10 long breaths, decelerate and allow the group to re-form.
10 mins Cool Down
Thursday Session
15 mins easy warm up – include the suggested drills for the week
400 easy into 400 ‘max endurance effort’ – the fastest pace you can hold good form. We’ll set off staggered with the aim of getting times for each ‘effort’. After the 400 effort we’ll have a brief standing recovery. We’ll repeat this as many times as we have time for.
5 mins cool down
Weekend Session
Minimum of 10 minutes warm up
Find a hill suitable for at least two minutes of effort but ideally three, then run 6 to 8 intervals starting steady and accelerating to the maximum effort you feel possible by about half way up the hill, sustain that to the top. Walk down the hill until your breathing returns to normal, then jog down to the starting point.
You may notice that most weeks at the moment include a hill set – hill sets are great for; reducing overstriding, building strength and doing high effort aerobic work with low(er) injury risk.
At least 10 minutes cool down