Tag: MHAC Senior Men

IMPORTANT: Next week and until we lose daylight we will be doing cross-country focused sessions on Thursday @ William Scholes Field.

The last week of our track and road training is an old favourite, some nice short 200s.

The technical focus of this weeks drills is on arm drive.

Suggested Drills for the week

A-Progression (A-March, A-Skip, A-Run)

A-Progression (A-March, A-Skip, A-Run) with focus on arm drive

Strides while focusing on the individual aspects of arm drive in each of 4 sets of strides; keeping elbow joint at 90 degrees, keeping the arm in the correct plane, getting a full arm drive and keeping the shoulders relaxed.

Tuesday Session

10 minute warm-up

THREE TIMES: 10 minutes at a pace at or slightly faster than 10km race pace take 5 minutes easy between the efforts

10 minute cool-down

Thursday Session

20 mins easy warm up – include the suggested drills for the week

16 times 200m @ max pace at which you can hold good endurance form – regroup and then 200m easy recovery together after each rep.

5 mins cool down

Weekend Session

Long* Run with a fast (10km race pace) finish

*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.

IMPORTANT: From the first week in September until we lose daylight we will be doing cross-country focused sessions on Thursday @ William Scholes Field.

The technical focus of this weeks drills is maintaining high hips.

Suggested Drills for the week

A-March

Jump Lunge

High Cadence running on the spot then lean forward from the ankle until you ‘fall’ into a run

Strides – imagine a helium balloon attached to your head lifting your head and torso up (but keep your shoulders relaxed)

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

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).

This week we will be aiming to get as much time over Lactate Threshold as possible by mixing some long intervals on Tuesday with some decreasing length intervals on Thursday.

For our technical goal we will be aiming to keep the shoulders and neck relaxed while making a hard effort.

Suggested Drills for the week

A – March (keeping toes up, knee up and chin up)

A – Skips

A – March with a focus on arms; 90 degree elbow, plane of movement alongside the body, elbow coming inline with torso as arm comes forward and hand comes in line with hip as arm goes back.

A – Skips with a focus on arms

6 x Strides; 1) Keep arms in correct plane, 2) relax the shoulders (focus on relaxing during out breath), 3) keep elbows at 90 degrees, 4) relax shoulders, 5) Drive elbows back, 6) relax shoulders

Tuesday Session

10 minute warm-up

4x 8 minutes @ 10km pace with 2 minute recoveries.

10 minute cool-down

Thursday Session

20 mins easy warm up – include the suggested drills for the week

2000m effort 3 minutes rest

1600m effort 2.5 minutes rest

1200m effort 2 minutes rest

800m effort 1.5 minutes rest

400m effort

5 mins cool down

The efforts should be at approx. 5km race pace.

Weekend Session

Long* Run with a fast (10km race pace) finish

*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.

This week our technical focus is on foot landing; ensuring your foot lands close to under your center of mass and that your knee is flexing as your foot lands.

Our fitness focus is still 5km and track race pace and the Thursday session focuses on lactate clearance.

Suggested Drills for the week

Walking Lunges – remember to keep your leading knee behind your leading toes and your trailing knee should not quite touch the ground.

Straight Legged Run or ‘claw’ – keep your leg straight, driving with your glute muscles and lightly tapping the ground with the ball of your foot.

Jog on the spot building to a very high cadence then lean (from the ankle) slightly forward until you naturally start running.

Short (30m build, 30m @90%, 30m decelerate) strides in back-and-forth pairs; on each pair – focus on keeping a short stride length (and high cadence) in the first stride of each pair and then driving back with the feet on the second stride in each pair.

Tuesday Session

10 minutes easy running

REPEAT: 10 minutes @ 10km race pace, 5 minutes recovery pace

5 minutes cool down

Thursday Session

5 Minutes easy running

Drills and Strides

TWO TIMES: 4x400m @3km race pace with 400m recovery @ Half Marathon Pace – total of 3200m for each of the two reps – total of 6400m for this section.

5 minutes easy running to cool down

This is a running variant of a classic ‘under-over threshold’ workout that is very popular with cycling coaches, however, I can’t find any peer-reviewed literature as to whether it actually works – I will keep looking and do a proper write up of the set if I find some.

Sunday 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

We’re approaching the end of the Sizzler and Track season; Sizzler number 4 is this Thursday so there will be no session.

From a technical perspective we will be looking to maintain high hips and a powerful push off the ground and will be progressing the exercises and drills we worked on last week

Suggested Drills for the week

Straight Leg Running – make sure the knee is locked, the force is all coming from the glutes, the landing is on the ball of the foot with the calf and achilles having just enough flex to keep the movement springy

A-Progression (Stationary, Walk, March, Skip)

B-Progression (Stationary, Walk, March, Skip)

Tuesday Session

10 minutes warm-up

Chain running – run in a line, the last runner runs hard (90% of max pace) to the front of the group, when the last runner reaches the front then the next ‘last runner’ sets of hard to get to the front. REPEAT for 15 minutes

10 minutes easy

15 minutes more chain running

10 mins Cool Down

If you are racing on Thursday then moderate your effort in the hard runs accordingly.

Thursday Session

NO SESSION – Sale Sizzler 4

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).

After some stellar performances over the last few weeks in races we’re going to be attempting to maintain that speed for a few weeks. This week we are doing the classic 5x1km (or 600s with loads of rest for the ‘sprinters’) and some tempo work on Tuesday.

From a technical perspective we will be looking to maintain high hips and a powerful push off the ground and will be progressing the exercises and drills we worked on last week

Suggested Drills for the week

Squats

Lunge progression

Straight leg running

Strides

Tuesday Session

5 minute warm-up

THREE TIMES: 15 minutes at a pace at or slightly faster than 10km race pace take 5 minutes easy between the efforts

5 minute cool-down

Thursday Session

5 Minutes easy running

Drills and Strides

FIVE TIMES: 1000m at target 5km pace, 1 minute rest.

(Option for those racing shorter distances – do a 600m set, i.e. set off when the last of the 1km group have finished their first 400m – aim to overtake them all).

5 minutes easy running to cool down

Weekend Session

Minimum of 10 minutes warm up

Do a long run (distance will be up to you but this should be your longest run of the week) with a 50-100m stride every 1km.

After some stellar performances over the last few weeks in races we’re going to be attempting to maintain that speed for a few weeks. This week we are doing efforts which have progressively shorter intervals as this has been show to allow more work to be done in a session.

From a technical perspective we will be looking to maintain high hips and a powerful push off the ground and will be progressing the exercises and drills we worked on last week

Suggested Drills for the week

Squats

Lunge progression

Straight leg running

Strides

Tuesday Session

12 minutes warm-up

All efforts @ 5km race pace

A) 3 mins effort, 2 minutes recovery

B) 2 mins effort, 1 minute recovery

C) 1 min effort, 3 minute recovery

repeat A to C 3 times, i.e, 3 min effort, recover, 2 min effort, recover, 1 min effort, long recovery, 3 min effort etc.

12 mins Cool Down

Thursday Session

20 mins easy warm up – include the suggested drills for the week

2 x 800m

4 x 400m

4 x 200m

Stationary (while keeping mobile) recoveries between efforts – all efforts to be done at 90% of race effort, i.e, 90% of 800m race pace for the 800m rep

10 minute cool down

Weekend Session

Long* Run with a fast (10km race pace) finish

*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.

After some stellar performances over the last few weeks in races we’re going to be attempting to maintain that speed for a few weeks. This week we are doing efforts which will be focused on maintaining speed even when fatigued.

From a technical perspective we will be looking to maintain high hips and a powerful push off the ground.

Suggested Drills for the week

Squats

Lunge progression

Straight leg running

Strides

Tuesday Session

10 minutes warm-up

4 minutes of run fast* for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 4 minutes) THEN full recovery including some easy running.

* fast – this should be a reasonably smooth acceleration to your maximum pace. By the end of the 4 minutes it will feel EXTREMELY challenging.

REPEAT the above four times

10 mins Cool Down

For background see here.

Thursday Session

20 mins easy warm up – include the suggested drills for the week

4-6 TIMES: 800 negative split with 400 easy

10 minute 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).

After some stellar performances over the last couple of weeks in races we’re going to be attempting to maintain that speed for a few weeks. This week we are doing efforts which will start fast and then slow just enough to be manageable but still very hard.

From a technical perspective we will be looking to maintain really good posture (nice upright torso with shoulders relaxed) even when fatigued.

Suggested Drills for the week

Straight leg running – with posture focus

A – March/Skip Progression – with posture focus

B – March/Skip Progression – with posture focus

Strides with balloon (imaginary) – with posture focus

Tuesday Session

10 minute warm-up

40 minutes of:

During the warm-up decide an order to run in.

Start out at a steady (long-run, i.e. arerobic) pace the first runner then chooses when to start the interval, how fast to run the interval and where to end the interval – they do no need to tell the rest of the group their decision, the rest of the group will simply attempt to keep up as best they can. Once the first runner reaches the end point they have selected for their interval they turn around and run to the back of the group.

For a detail explanation with diagrams see here.

10 minute cool-down

Thursday Session

20 mins easy warm up – include the suggested drills for the week

FIVE TIMES: 800m as 200m maximum effort then 600m 5km pace minus 5 seconds per km, then recover fully (2 to 3 minutes)

5 minutes easy running to cool down

This is a tough set; if you want to know why you’re doing it I have written some details here.

Weekend Session

Minimum of 10 minutes warm up

Do a long run (distance will be up to you but this should be your longest run of the week) with a 50-100m stride every 1km.

After some stellar performances over the last couple of weeks in races we’re going to be attempting to maintain that speed for a few weeks. This week will be pyramid week and I’m going to be observing (and videoing if I have consent) some strides; so I can see what technical areas to work on in July.

Suggested Drills for the week

Perfect form bodyweight strength including squats and lunges

Oberserved strides

Tuesday Session

8 mins easy warm up

1 minute, 2 minutes, 4 minutes, 8 minutes, 8 minutes, 4 minutes, 2 minutes and then 1 minute at ‘max effort for that time’. With 2 minutes at a recovery pace (probably 5-10s per km slower than marathon pace) between each effort

8 mins Cool Down

Thursday Session

5 minutes easy

Warm-up and drills

Pyramid – 100, 200, 400, 800, 400, 200, 100 with 400 m easy between each. Efforts at mile pace or faster.

Cool-Down

Weekend Session

Minimum of 10 minutes warm up

Do a long run (distance will be up to you but this should be your longest run of the week) with a 50-100m stride every 1km.