Tag: Threshold

This week our technical focus is on keeping the hips high and stable to avoid wasting energy lifting the torso up and down.

For our main sets we have some Christmas specials!

IMPORTANT: It is the last week at the track until 7th of January.

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

Ball Slam

Jump Lunge

Suggested Drills for the week

A-March

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 minutes warm-up

10 seconds max effort then 2 minutes recovery

20 seconds max effort then 2 minutes recovery

30 seconds max effort then 2 minutes recovery

40 seconds max effort then 2 minutes recovery

50 seconds max effort then 2 minutes recovery

60 seconds max effort then 2 minutes recovery

70 seconds max effort then 2 minutes recovery

80 seconds max effort then 2 minutes recovery

90 seconds max effort then 2 minutes recovery

100 seconds max effort then 2 minutes recovery

110 seconds max effort then 2 minutes recovery

120 seconds max effort then 2 minutes recovery

10 minutes cool-down

Thursday Session

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

Pass the parcel! Full details will be explained on the night. If you want something equivalent then 10×400 with approx 2 mins rest between efforts.

5 mins 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) on a course that has rolling hills.

This week our technical focus is on a nice tall posture to maintain running efficiency when tired.

Our fitness focus is on starting to build a little more speed as cross country season begins to come to a close.

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

Glute Bridge, Cobra, Turkish Get-Up

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

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

Long Warm-up with drills

FOUR TIMES: 800m faster than 5km pace, 200 easy, 200 max then recovery (easy or walking/stretching)

Cool Down and Strength Work

Weekend Session

Long run with a stride (accelerate to 90% sprint pace, hold for 20 breaths then decelerate) every 1km

The fitness focus this week and until the new year will be working on getting ready for Cross Country at the weekend.

The technical focus will be working on a good reace warm up

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

Glute bridge progression – Both legs -> Single Leg -> Weighted

Suggested Drills for the week

Leg swings

Straight Leg Running

A-March to A-Skip progression

B-March to B-Skip progression

High Heels drill

Side stepping

Carioca

Strides whilst imaging a balloon attached to your head.

Tuesday Session

10 minutes warm-up

Repeat: 2 minutes @ 10km / XC race pace then 4 minutes ‘easy’

5 minute cool-down

Thursday Session

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

FOUR OR FIVE TIMES: 400 @race pace followed by 400 easy, then regroup (if not doing XC then do 4 x 800 max pace)

5 mins cool down

Weekend Session

Minimum of 10 minutes warm up

Do an XC race or 10km trail run at a ‘hard’ effort.

The fitness focus this week and until the new year will be working on getting our aerobic threshold as close as possible to our lactate threshold; there is a good, albeit cycling focused, article here. On Thursday we have a set focused on good pacing – but will also work around lactate threshold.

The technical focus will be working on maintaining a good posture and light-footedness

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

Squat to Pop Squat progression

Split squat to alternating leg lunge jump

Suggested Drills for the week

Straight leg run

A-progression

B-progression

Tuesday Session

10 minutes warm-up

2 x 20 minutes at a pace where conversation is no longer possible but short sentences with brief gaps to breathe are still possible – this should be somewhere between your half marathon pace and your 10km race pace

5 minute cool-down

Thursday Session

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

FOUR TIMES: 4×400 progressing pace from Max ‘easy’ pace to Marathon Pace to 5km pace to max effort

5 mins 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) on a course that has rolling hills.

The fitness focus will be lactate shuttling; we will be working around (above and below) threshold pace (the pace you can run for around an hour for most people).

The technical focus will be more XC focused.

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 (and technical work) for the week

Tight turn course

Straight Leg Run

B-march

B-skip

Srides focusing on arm drive

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

20 mins easy warm up including (extra) drills

4 TIMES:

400 m @ marathon pace, 200m @ 5km pace, 200m @ half-marathon pace, 200m @ 5km pace, 200m @ half-marathon pace, 400m @ marathon pace

5 mins Cool Down

Weekend Session

Long run with a stride (accelerate to 90% sprint pace, hold for 20 breaths then decelerate) every 1km