This week we’re working at well over LT2 (Second Lactate Threshold)/Maximum Lactate Steady State (MLSS) – these workouts are hard but can very quickly build ‘top end’ fitness for newer athletes and are helpful for experienced athletes to maintain fitness.
IMPORTANT: Weather forecast is warm this week; make sure to keep hydrated (including electrolytes), use shade for recoveries if possible, moderate efforts if necessary.
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
Straight legged running
B-Skips
Strides
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
Warm-Up
6 times 800m @ max pace at which you can hold good endurance form – stay mobile for 2-3 minutes recovery.
Cool down
Weekend Session
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 – put in max effort up the hills (assuming its reasonably local and the hills are less than 5 minutes to climb).