I remember reading on here that the Ethiopians do 6 miles worth of drills. What drills do they do and at what time during their training phases? I know the Kenyans also perform may drills as outlined by Renato Canova.
I'm interested in implementing drills into my training and putting more focus on improving my speed and economy that way. I've never really done them much before, except at a half-hearted effort when I was forced to in HS and college. Even then, they weren't much at all. Plodding the miles never works for me as I'm extremely injury prone(most likely due to muscle imbalances, I don't know), slower than a slug, and have a 61 second 400m personal best to go along with a 4:49 1600m split and a 17:31 5k PR.
I know, based on 61 seconds, I should be able to get under 4:40 and under 16:00 in the 5k, however I keep getting injured when I up my mileage above 70. I'd really like to get more power in my stride. I never feel springy when I run, even if I have cut my mileage back recently. I always feel like I'm pounding the ground and never gliding along. My hamstrings and glutes feel very weak when I run, and almost feel like I am not even using them. I run in flats and over the past couple of years have changed from a grotesque heel strike to a midfoot strike.
Barring another injury setback, I'd like to try a method such as this out. I really have nothing to lose as this will be all on my own, and I'm not much of a threat anywhere in races. Any insight would be appreciated.
Thanks