With road and track season coming to and end and the days still warm enough for us not to want to think about cross-country just yet, we’re going to have a more unstructured week which is mainly about just having fun (type 1 and type 2 fun).
This week our technical focus is on hip stability – keeping the hips high and level to promote running economy and minimise injury.Our technical focus is on arm drive this week; using the momentum of your arms to counter the momentum of your trailing leg and thus making sure your energy is being used to go straight forwards.
Suggested Drills for the week
A-March while focusing on the arm drive
Jump Lunge with arms
High Cadence running on the spot then lean forward from the ankle until you ‘fall’ into a run
Strides – alternate: imagine a helium balloon attached to your head lifting your head and torso up and make your out breath long and drop your shoulders as you breath out
Easy run! But…
Vary the route up; as a group try and get a little lost and explore new paths and roads (but don’t get too lost).
After the first ten minutes throw in some strides roughly every 5 minutes, i.e., accelerate to 90% max speed for approximately 10 breaths and the decelerate down to an easy pace.
Long* Run – surges every 1km; accelerate to 90% of max pace, hold that pace for 10 long breaths (about 20-30 seconds), focus on imagining your head and torso being lifted by a balloon.
*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.