The fitness focus will be tapering for the first XC of the season.
The technical focus will be practicing all the drills with a view to having a good race warm-up routine.
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 minute warm-up
4x 6 minutes @ 5km pace with 4 minute recoveries.
10 minute cool-down
Thursday Session
10 mins easy warm up including (extra) drills
4 x 400 @ 10km race pace – lots of recovery
10 mins Cool Down
Weekend Session
Cross-country or 9km at race pace in a muddy field.
Manchester Harriers and Athletics Club 