As always, we will follow the same structure: RAMP warm-up, technical focus, main session, and cool-down.
Warm-Up
The warm-up will include a range of drills designed to prepare the body for running, while also reinforcing good running form and efficiency.
Technical Focus: Driving the Arms Backwards
Today’s technical focus is on driving the arms backwards effectively. An active arm swing helps reduce overall energy expenditure, with research suggesting it can improve running economy by reducing energy waste by between 3% and 13%. To put that into context, carbon-plated racing shoes are estimated to improve running economy by around 2.7% to 4.2% on flat road surfaces.
Your arm speed directly influences your leg speed. By moving your arms faster, you naturally increase stride frequency and cadence. Developing control of your arm action will help you regulate your pace, which is particularly important for today’s session as it involves running at a variety of different speeds.
Main Session
We will be using the bottom loop of Roberts Park.
Starting at the llamas (yes, I know they’re actually alpacas!), run at a controlled 7/10 effort until you reach marker 1. From there, increase your effort to 8-9/10 and maintain that pace until you return to the llamas.
Rep 2:Start again at the llamas and run at 7/10 effort until marker 2. Increase to 8-9/10 effort from marker 2 and hold that pace back to the llamas.
Rep 3:Repeat the same pattern, this time increasing your pace at marker 3 and maintaining the harder effort until you return to the llamas.
Continue in the same way for each subsequent repetition, moving the pace change point progressively further around the loop each time.
Recovery between each rep will 90 seconds.
Cool-Down
Easy jog back followed by a full set of stretches.
Safety
This session takes place in the park and visibility may be limited. Please bring a head torch to help you see where you are running and to make yourself visible to other park users. Be aware of pedestrians, cyclists, dogs, and other animals in the park.
If you forget your light, you will need to run alongside someone who has one.
#Running #SpeedSession #Bradford #RobertsPark #Coaching #RunCoaching
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