This week we continue with the theme of intense efforts with minimal rest in order to prepare us for cross-country season. I’m away this Thursday so be prepared to count down your own 30 seconds rest, please!
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
10 x 3 minutes at somewhere between mile race pace and 3km race pace with 1 minute between efforts
10 minute cool-down
Thursday Session
5 Minutes easy running
Drills and Strides ~ 15- 20 minutes
13x400m @ mile race pace* with 30 seconds rest
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