Donal Moran
Strength and Mobility
Posted on March 29th, 2020 by Donal Moran
Just to follow up on the recent Facebook post and to share some of the documents that I mentioned.
Now really is the perfect time to work on some other areas that we all tend to neglect.
Strength and Mobility – I have attached documents and links to routines which do not require any equipment, and can be easily done 2 to 3 times a week. Credit for all these documents – http://www.coachjayjohns.com/ – @coachjayjohnson
RunningCircuitswithQRcodes SAM Phase 1 SAM Phase 2 SAM Phase 3 SAM Phase 4 Ballista+Routine+Instructions
Strides – 20 to 30 second runs at roughly 85 to 95% or mile race pace/effort with full recovery before the next rep. These can be incorporated into the last mile of an easy run. Start off by doing 2-4 and over the course of the next 4-8 weeks build up to doing 6-8 by adding 1 or 2 a week.
Short Hill Sprints – 8 to 12 second efforts at high intensity with full recovery before the next rep. Start off by doing 2 of these one day a week and over the course of the next 4-8 weeks try build up to doing 6-8 by adding 1 or 2 a week. Focus on your form and mechanics.
Fartleks – There are any number of ways to run these so it’s pretty much self-prescribed. Great way to break up a run, once a week.
Long run – Anything from 70-90 minutes would be good.
My own two cents on what to do over the coming months would be to maintain your run frequency, back off on very high intensity intervals, get some strides and hills sprints in once a week, build mileage at a reasonable rate, think of the much used 10% rule but also know that this is a rough guide, some people can handle more while some may need to be more cautious.
If you have any specific questions or are looking for some ideas on fartleks then you can ask me directly or any of the other club coaches who I’m sure will be more than happy to help.
Stay safe everyone and stick to the guidelines on social distancing.
